Blackbird CrossFit – WOD
Metcon (Time)
365 Partner WOD
50 Alternating Box Jumps 30/24
25 Unison Burpees
50 Alternate KBS 53/35
25 Med Ball Pass Sit Ups 20/14
100 Double Unders
50 Alternating Power Cleans 135/95
65 Alternating Wallballs 20/14
Work together to accumulate the above reps.
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