Blackbird CrossFit – WOD
Bench Press (7 x 7 x 7 x 7 x 7)
Metcon (4 Rounds for reps)
Tabata Trick or Treat
13 Movements will be in a hat and 4 will be chosen at random. Each of these 4 movements will be performed for 20 seconds and rest 10 seconds for a total of 4 minutes.
Happy Halloween!!
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3 min of skill work or mobility
Sprint from pushup
Sprint from back
PVC Pass Throughs