Blackbird CrossFit – WOD
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (Time)
35 Wallballs 20#/14#
800M Run
25 Box Jumps 24″/20″
400M Run
15 Deadlifts 225# / 185#
200M Run
BEG: Metcon (Time)
20 Wallballs
400M Run
15 Box Jumps
200M Run
10 Deadlifts
100M Run
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs