Blackbird CrossFit – WOD
Split Jerk (1 x 1 x 1 x 1 x 1 )
Dirty Thirty (Time)
-30 Box Jumps 24″ / 20″
-30 Pull-Ups
-30 KB Swings 53#/35#
-30 Lunges
-30 KTE
-30 Push Press 95# / 65#
-30 Back Extensions / Supermans
-30 Wall Ball Shots 20# / 14#
-30 Burpees
-30 Double Unders
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
BEG: Metcon (Time)
15 Box Jumps
15 Pull-Ups or Ring Rows
15 KB Swings
15 Lunges
15 Sit-ups
15 Push Press
15 Supermans
15 Wall Balls
15 Burpees
15 Jump Ropes