Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
800M/30-400M/20-200M/10
Run
Deadlift 185# / 125#
Box Jump 20″/24″
BEG: Metcon (Time)
200M/20-200M/15-200M/10
Run
Deadlift
Box Jump
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