Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
BEG: Metcon (Time)
For Time:
75 Wallballs
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