Blackbird CrossFit – WOD
Agility Ladder (No Measure)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
BEG: Metcon (2 Rounds for reps)
Fight Gone Bad
2 Rounds for reps
Warm-up 8 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Roxanne