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
Hang Clean (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 Rounds:
6 Overhead Squat (135#/95#)
9 Toes to Bar
12 Box Jump Overs
Beg: Metcon (Time)
4 Rounds:
6 Overhead Squat / Back Squat
9 Toes to Bar
12 Box Jump Overs