Blackbird CrossFit – WOD
Boom Shuffle (Time)
14 Turkish Get-ups 53# / 35# (7/side)
Then perform 3 rounds of:
10 Strict Ring Dips
20 Pistols (10/side)
30 Mountain Climbers (R+L=1)
Back Squat (5 x 5 x 5 x 5 x 5)
BEG: Metcon (Time)
8 Turkish Get-ups (4/side)
Then perform 3 rounds of:
8 Dips
16 Air Squats
20 Mountain Climbers (R+L=1)
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