Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
7 Rounds
3 Handstand Push ups
6 Deadlift (225#/155#)
12 Air Squats
24 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
3 Push ups
6 Deadlifts
12 Air Squats
50 Jump Ropes
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