Blackbird CrossFit – WOD

Push Press (3 x 3 x 3 x 3 x 3)

Metcon (Time)

Jumpy Helen
3 Rounds
50 Double Unders
21 KB Swings 53# / 35#
12 Pull ups

Beg: Metcon (Time)

3 Rounds
100 Singles
15 KB Swings
10 Pull ups

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs