Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds for time:
15 Wallballs 20# / 14#
12 Kettlebell Swings 53# / 35#
9 Ball Slams 20# / 15#
6 Burpees
BEG: Metcon (Time)
3 Rounds for time:
10 Wallballs
8 Kettlebell Swings
6 Ball Slams
4 Burpees
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs