Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
Team WOD:
In relay style, complete 4 rds of the following:
5 Pull-ups or Ring Rows (No Bands)
10 Kettlebell Swings 53# / 35#
20 box jumps 24# / 20#
30 abmat situps
40 Double unders (1 DU = 2 SU)
4 person teams
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