Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
21-15-9
Sumo Deadlift High Pulls 95/65
OVerhead Squats 95/65
BEG: Metcon (Time)
15-12-9
Kettlebell Swings
PVC Overhead Squats or Air Squats
Warm-up
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