Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Wall Balls
10 Knees 2 Elbow
10 Push ups
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
8 Wall Balls
8 Sit-ups
8 Push ups
Warm-up 8 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Roxanne