Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
5 Rounds for time of:
15 Box Jumps 24″/20″
15 Slam Balls 20# / 15#
Row for Calories 12 / 8
Rest as needed waiting for the Rower
BEG: Metcon (Time)
4 Rounds for time of:
10 Box Jumps
10 Slam Balls
Row for Calories 8 / 5
Rest as needed waiting for the Rower
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