Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
20 Burpees
30 Box jump 24 / 20
30 Wall balls 20 / 14
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Burpees
10 Box jump 24 / 20
10 Wall balls 20 / 14
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