Blackbird CrossFit – WOD

Open Gym

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

400M Run

15 Wall Balls 20# / 14#

9 Knees 2 Elbows

BEG: Metcon (Time)

3 Rounds

200M Run

10 Wall Balls

10 Sit-ups or Knee Raises

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