Blackbird CrossFit – WOD

Push Press (5 x 5 x 5 x 5 x 5)

Metcon (Time)

3 Rounds for time

400M Run

9 Burpees

12 Thruster 95 / 65

BEG: Metcon (Time)

3 Rounds for time

200M Run

6 Burpees

15 Thrusters or Wallballs

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)

3 min of skill work or mobility

PVC Pass Throughs