Blackbird CrossFit – WOD

Open Gym

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs

2016 Regional Event #5 (Time)

3 rounds for time:

400-m run

40 sit-ups

7 Deadlifts 315# / 215#

BEG: Metcon (Time)

3 rounds for time:

200 m run

20 sit-ups

10 kettlebell swings