Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
800m Run
30 Box Jumps
100 Double Unders
30 Box Jumps
800m Run
BEG: Metcon (Time)
400m Run
15 Box Jumps
50 Jump Ropes
15 Box Jumps
400m Run
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs