Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
4 Rounds for Time:
400M Run
30 Box Jumps (24″/20″)
30 Double Unders
BEG: Metcon (Time)
3 Rounds for Time:
200M Run
15 Box Jumps
50 Singles Unders
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs