Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
5 Rounds for time:
10 Toes to Bar
15 Overhead Squats 95# / 65#
30 Double Unders
BEG: Metcon (Time)
3 Rounds for time:
10 Knee raises or sit-ups
10 Lunges or PVC Overhead Squats
30 Jump Ropes
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