Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 rounds for time of:
10 Toes to bar
10 Power snatch 95# / 65#
10 Slam Balls 20# / 15#
BEG: Metcon (Time)
4 rounds for time of:
10 Hanging knee raises
10 PVC overhead squat
10 Slam Balls or 5 burpees
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