Blackbird CrossFit – WOD
Overhead Squat (7 x 7 x 7 x 7 x 7)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Slam Balls 20# / 15#
10 Pull-ups
10 Goblet Squats 35# / 26#
10 Tuck Jumps
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
8 Slam Balls
8 Pull-ups
8 Goblet Squats
8 Jumping Jacks
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs