Blackbird CrossFit – WOD
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs
HALLES (Time)
4 Rounds for Time:
9 Deadlift 225# / 175#
21 Pull-ups
85 Flutter Kicks 2-count
28 Kettlebell Swings 53# / 35#