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
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs