Blackbird CrossFit – WOD
Open Gym
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 Deadlift
15 Pull-ups
50 Flutter Kicks 2-count
20 Kettlebell Swings 53# / 35#
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs