Blackbird CrossFit – WOD
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
5 Hang Power Cleans 135# / 95#
10 Push-Ups
15 Wallballs 20# / 14#