Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1)
Metcon (Time)
5 Rounds for Time:
15 Kettlebell Swings 53# / 35#
5 Shuttle Runs
10 Burpees
5 Shuttle Runs
BEG: Metcon (Time)
4 Rounds for Time:
10 Kettlebell Swings
3 Shuttle Runs
5 Burpees
3 Shuttle Runs
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