Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
200M Run
6 Ring Dips
9 Slam Balls 20# / 15#
BEG: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
200M Run
6 Box Dips
9 Slam Balls
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