Blackbird CrossFit – WOD
Hang Clean (2 x 2 x 2 x 2 x 2)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
BEG: Metcon (Time)
15-12-9
Deadlifts
Push-ups or modified handstand push-ups
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