Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
4 Rounds for time:
2 Rope climbs
12 Burpees
21 Wallballs 20# / 14#
BEG: Metcon (Time)
3 Rounds for time:
9 Ring rows
9 Burpees
12 Wallballs
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs