Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
Lumberjack 20
20 Deadlifts, 225# / 175#
Run 400m
20 Kettlebell swings, #53 / 35#
Run 400m
20 Overhead Squats, 95# / 65#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″ / 20″
Run 400m
20 Squat Cleans, 95# / 65#
Run 400m
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