Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
With a running clock complete the following:
21-15-9
Burpees
Wall balls 20/14
– Rest 5 minutes, then
15-12-9-6-3
Burpees
Wall ball shots 20/14
Rx+:
Perform double wallballs(2 squats per 1 throw)
Rest 2 Minutes between wods
BEG: Metcon (Time)
15-12-9-6-3
Burpees
Wall balls
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs