Blackbird CrossFit – WOD
Metcon (Time)
4 rounds for time of:
3 rope climbs or 15 Slam Balls 20/15
Run 400 meters
Open Gym
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