Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
5 Rounds For Time
10 Thrusters 95/65
12 Box Jumps 24″ / 20″
25 Double Unders
12 Kettlebell Swings 53# / 35#
10 Burpees
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Wallballs
10 Box Jumps
20 Jump Ropes
10 Kettlebell swings
10 Burpees
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs