Blackbird CrossFit – WOD
Push Press (5 x 5 x 5 x 5 x 5)
Fern (Time)
21-15-9
Thrusters 95# / 65#
Over the Bar Burpees
BEG: Metcon (Time)
15 – 12 – 9
Wallball or Thruster
Burpees
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs