Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Reps)
11 minute AMRAP
Partner WOD
6 Shuttle Runs
Max Wallballs 20# / 14#
Partner 1 does 6 Shuttle runs (1 run = wallball to opposite wall and back)
Partner 2 does Max wallballs 20/14. Switch when partner finishes 6 shuttle runs. Record wallball reps.
BEG: Metcon (AMRAP – Reps)
9 minute AMRAP
Partner WOD
4 Shuttle Runs
Max Wallballs
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs