Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
04/15/14 (Time)
21 – 15 – 9
Hang Clean 95# / 75#
Dips
BEG: Metcon (Time)
21 – 15 – 9
Cleans
Box Dips
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