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
Dips (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 rounds
4 Turkish Get-ups
8 Cleans 95# / 65#
10 Lunges with bar on back