Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
Black Cat
6 Rounds
13 Kettlebell Swings
13 Sit-Ups
13 Wallballs
Beg: Metcon (Time)
6 Rounds
10 Kettlebell Swings
10 Sit-Ups
10 Wallballs
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs