Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1 )
Deep Purple (Time)
30 Wipers 115# / 80# (R+L=1)
400M Run
15 Snatches 115# / 80#
800M Run
15 Snatches
400M Run
30 Wipers
BEG: Metcon (Time)
15 Wipers or Knee raises
200M Run or row
15 Snatches or Kettlebell swings
400M Run or row
15 Snatches or Kettlebell swings
200M Run or row
15 Wipers or knee raises
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