Blackbird CrossFit – WOD
Back Squat (7 x 7 x 7 x 7 x 7)
Metcon (Time)
Partner Workout:
Complete the following for time, splitting the work as you see fit:
100 Double Unders Each (May work at the same time)
80 Wall Ball
60 Burpees
40 Power Snatch (95/65)
20 Hand Stand Push Ups
Other than the Double Unders, one person can work at a time
BEG: Metcon (Time)
Partner Workout:
Complete the following for time, splitting the work as you see fit:
100 Single Unders Each (May work at the same time)
40 Wall Ball
30 Burpees
40 Kettlebell Swings
20 Push Ups
Other than the Single Unders, one person can work at a time
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs