Blackbird CrossFit – WOD

Weighted Pull-ups (5 x 5 x 5 x 5 x 5)

Pistols (10 x 10 x 10 x 10 x 10 ) (5/side)

Lead Feet (Time)

20 Kettlebell Swings 53# / 35#

200M Run with KB

20 Wallballs 20# / 14#

200M Run with WB

20 Slamballs 20# / 15#

200M Run with SB

20 Overhead lunge 45# / 25# (10/side)

200M Run with Plate

BEG: Metcon (Time)

12 Kettlebell Swings

200M Run

12 Wallballs

200M Run

12 Slamballs

200M Run

12 Lunges (6/side)

200M Run

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Kip Swings

3x 30sec plank holds

3 min of skill work or mobility

PVC Pass Throughs