Blackbird CrossFit – WOD
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Back Squat (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
10-8-6-4-2
Deadlift
Bench Press or push-ups
Clean
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs