Blackbird CrossFit – WOD
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs
Clean (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
16 Minute Every Minute on the Minute
Evens – 4 Kettlebell Bear Complexes
(2R side / 2L side)
Odds – 10 Burpees