Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Round for Time
20 Box Jumps
30 Sec Ring Support Hold
20 Sit-ups
30 Sec Hang on Bar
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs