Blackbird CrossFit – WOD
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Back Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
1 Mile Run
Paleo Challenge (AMRAP – Reps)
3 min Max Pull-ups
1 min rest
2 min Max shoulder to overhead (135/95)
1 min rest
1 min Max KB Swings (53/35)