Blackbird CrossFit – WOD
Push Press (5 x 5 x 5 x 5 x 5)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
BEG: Metcon (Time)
4 Rounds for time
200M Run
10 PVC Overhead squats or Front Squats
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs