Blackbird CrossFit – WOD
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Push Press (1 x 1 x 1 x 1 x 1)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Beg: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
8 Wall Balls
8 Sit-Ups
8 Burpees
8 Box Jumps
8 dips