Blackbird CrossFit – WOD

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

4 Rounds for Time:

10 Hand Stand Push-ups

15 Thrusters 95# / 65#

20 Air Squats

BEG: Metcon (Time)

3 Rounds for Time:

8 Push-ups

12 Wall Balls

16 Air Squats

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs