Blackbird CrossFit – WOD
Squat Clean (1 x 1 x 1 x 1 x 1)
Metcon (Time)
15-12-9-6-3-1
Slam Balls 20# / 15#
Hand Stand Push Ups
Box Jumps 24″ / 20″
BEG: Metcon (Time)
10-8-6-4-2
Slam Balls
Push Ups
Box Jumps
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