Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
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
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
40 Double Unders /120 SIngles
20 Box Jump #24″/20″
10 Toes 2 Bar
BEG: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
80 SIngles
10 Box Jump
6 Knees to Elbows or Sit-ups