Blackbird CrossFit – WOD
Deadlift (3 X 3 X 3 X 3 X 3 )
Metcon (Time)
3 Rounds for time of:
30 Double-unders (1 DU = 2 SU)
21 Wallball Shots 20# / 14#
30 Double-unders
15 Slam Balls 20# / 15#
30 Double-unders
9 Hang Power Cleans 135# / 95#
BEG: Metcon (Time)
3 Rounds for time of:
30 Jump Ropes
15 Wallball Shots
30 Jump Ropes
10 Slam Balls
30 Jump Ropes
8 Cleans or Kettlebell swings
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