Blackbird CrossFit – WOD

Back Squat (1 x 1 x 1 x 1 x 1)

Jumpy Helen (Time)

3 Rounds for Time:

75 Double Unders

21 Kettlebell Swings 53# / 35#

12 Pull-ups
1DU = 2SU

BEG: Metcon (Time)

3 Rounds

50 Jump Ropes

12 Kettlebell Swings

9 Ring Rows

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs