Blackbird CrossFit – WOD
Back Squat (5 x 5 x 3 x 3 x 1 x 1)
Metcon (Time)
For time:
50 wall-ball shots, 20# / 14#
30 Cleans 135# / 95#
15 Dips
BEG: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
15 wall-ball shots
15 Kettle Bell Swings
5 Push-ups
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