Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3 )
Truffle Shuffle (Time)
2 Rounds
800M Run
60 Air Squats
30 Pull-ups
15 Kettlebell Swings 53# / 35#
BEG: Metcon (Time)
2 Rounds
400M Run
25 Air Squats
12 Pull-ups or Ring Rows
10 Kettlebell swings
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs