Blackbird CrossFit – WOD
Bench Press (1 x 1 x 1 x 1 x 1 )
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Beg: Scaled Helen (Time)
3 Rounds for Time
Run around the Building
12 Kettle Bell Swings
6 Pull Ups
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs