Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
BEG: Metcon (Time)
60 one hand Kettlebeill swings for Time:
Break up the reps so a total of 30 Right hand swings and 30 Left hand swing are completed.
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs