Blackbird CrossFit – WOD
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
PVC Pass Throughs
Box Jumps (Max height)
Metcon (AMRAP – Reps)
Fight Gone Good
Three rounds of:
Wall-ball Shots (Reps), 20#
Power Cleans (Reps), 75#
Box Jumps, 20″ (Reps)
Sit-ups (Reps)
Row (Calories)
1-minute rest