Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5 )
HALLES (Time)
4 Rounds for Time:
9 Deadlift 225# / 175#
21 Pull-ups
85 Flutter Kicks 2-count
28 Kettlebell Swings 53# / 35#
BEG: Metcon (Time)
3 Rounds for Time:
9 Deadlifts
12 Pull-ups
25 Flutter Kicks 2-count
15 Kettlebell Swings
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