Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds for Time:
8 Turkish Get-ups
10 Ring Dips
12 Ball Slams
15 Air Squats
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