Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Cinco de Mayo (AMRAP – Rounds and Reps)
AMRAP in 16 minutes of:
5 box jumps, 30/24inches
5 handstand pushups
5 Deadlifts 185/105lbs
5, 1 arm thrusters right 53/35
5, 1 arm thrusters left 53/35
Beginners: 10 Minutes
Same reps and scale the movement
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