Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
5 Rounds for time:
9 Handstand Push ups
10 Knees to Elbows
11Slam Balls 20# / 15#
12 One Arm KB swings (6/side) 53# / 35#
BEG: Metcon (Time)
3 Rounds for time:
9 Push ups
10 Sit-ups
11 Slam Balls
12 KB swings
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