Blackbird CrossFit – WOD

Weighted dips (5 x 5 x 5 x 5 x 5)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200M Suitecase Carry 53#/35#

50 Double Unders (100 singles)
Suitcase carry = Carry weight in one hand like a suitcase. Switch hands at the halfway point.

BEG: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

100M Suitcase carry

40 Jump Ropes

Warm-up 9 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


PVC Pass Throughs

Pizza delivery game