Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
75 Double Unders (1 DU = 3 Singles)
10 Wall Balls 20# / 14#
60 Double Unders
15 Wall Balls
45 Double Unders
20 Wall Balls
30 Double Unders
25 Wall Balls
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs