Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
9 Dips
10 Burpee Box Jumps 24/20
Run 200m
12 Dips
18 Burpee Box Jumps 24/20
Run 200m
15 Dips
24 Burpee Box Jumps 24/20
Run 200m
BEG: Metcon (Time)
5 Dips
7 Burpee Box Jumps
Run 200m
6 Dips
8 Burpee Box Jumps
Run 200m
7 Dips
9 Burpee Box Jumps
Run 200m
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs