Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
100 Double Unders
20 Thrusters 115 / 75
20 Kettlebell swings 53 / 35
20 Cal Row
20 Overhead Squat 115/75
20 Handstand Push Ups
400M run
BEG: Metcon (Time)
100 Jump Ropes
12 Wallballs
12 Kettlebell swings
12 Cal Row
12 Air Squats or PVC Overhead Squats
12 Push Ups
200M run
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs