Blackbird CrossFit – WOD
Weighted dips (5 x 5 x 5 x 5 x 5 )
Sled Push (3 x 3 x 3 x 3 x 3 )
Weighted 80′ sled push
Down and Back =1
Down is high push
Back is low push
X-Wing (Time)
800M Run
then
3 Rounds of:
10 Clean and Jerks 135#/95#
10 Pull-ups
10 Burpees
Then
800M Run
BEG: Metcon (Time)
400M Run
then
2 Rounds of
10 Kettlebell Swings
8 Pull-ups or ring rows
5 Burpees
Then
400M 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