Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
8 Push-ups
8 Box Jumps 24″ / 20″
8 Pull-ups
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Push-ups
8 Box Jumps
8 Ring rows or Pull-ups
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs