Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (2 Rounds for reps)
“7/4/14″
8 Min AMRAP
7 Jack Knife Sit-ups
4 Burpees
14 Kettle Bell Swings
8 Min AMRAP
76 Wall Balls or Empty Bar Thrusters
238 Single Unders (guess what the 238 is for)
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs