Blackbird CrossFit – WOD
Clean (2 x 2 x 2 x 2 x 2 )
Metcon (Time)
5 Rounds for Time:
5 Handstand Push-ups
10 Knees to Elbows
15 Box Jumps 30/24
BEG: Metcon (Time)
3 Rounds for Time:
5 Push-ups
10 Knees Raises or sit-ups
15 Box Jumps
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