Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Metcon (Time)
8 Rounds:
200M Run
10 Pistols (5/side)
20 Double Unders (1DU=2SU)
BEG: Metcon (Time)
6 Rounds
100M Run
10 Air Squats
20 Jump Ropes
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs