Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
15 Goblet Squats 53 / 35
15 Sit-ups
15 Kettlebell swings 53 / 35
15 Mountain Climbers (R+L=1)
15 Box jump overs 24 / 20
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Air Squats
10 Sit-ups
10 Kettlebell swings
10 Mountain Climbers (R+L=1)
10 Box jumps / step-ups
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs