Blackbird CrossFit – WOD

Split Jerk (1 x 1 x 1 x 1 x 1)

Metcon (Time)

6 Rounds for time:
6 dips
8 Burpee box jumps
200m Run or 50 Double Unders

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)
PVC Pass Throughs

HSA: Baseline (Time)

400M Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups