Blackbird CrossFit – WOD
Snatch (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
4 Rounds for Time:
12 Wallballs 20# / 14#
9 Handstand Push-ups
400m Run
Rx+:4 Rounds for Time:
12 Double Wallballs 20# / 14#
9 Deficit Handstand Push-ups abmat and (25+45) / (25+25)
400m Run
BEG: Metcon (Time)
3 Rounds for Time:
9 Wallballs
6 Push-ups or scaled handstand PU
200m Run
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs