Blackbird CrossFit – WOD
Open Gym
Lift or Skill work is athlete preference
Metcon (Time)
For Time:
25-20-15-10-5 Wall Balls (20#/14#)
5-10-15-20-25 Power Snatch (75#/55#)
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