Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Jumpin Jack Flash (Time)
21 – 15 – 9 – 15 – 21
Wall Balls 20/14
Double Unders
Kettlebell Swings 53/35
200M Run
BEG: Metcon (Time)
15 – 9 – 15
Wallballs
Jump Rope
Kettlebell Swing
200M Run
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs