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