Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
21 – 15 – 9
Power Snatches, 95/65
Wall Balls, 20/14
Pull ups
BEG: Metcon (Time)
16 – 12 – 8
Kettle Bell Snatches
Wall Balls
Pull ups
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs