Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
Karen Likes to Clean
100 WallBalls 20# / 14#
3 Power Cleans every 2 Min 135# / 95#
Compare to 5/23/14
BEG: Metcon (Time)
50 WallBalls
5 Kettle bell swings every 2 Min
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