Blackbird CrossFit – WOD

Pistols (Form work – 5×5 each side)

03/24/14 (AMRAP – Reps)

12 EMOTM

2 Bear Complex 95# / 65#

BEG: Metcon (AMRAP – Reps)

8 EMOTM

2 Cleans

2 Lunges each side (unweighted)

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