Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds for Time:
6 Clean and Jerks 135# / 95#
400M Run
Beg: Metcon (Time)
4 Rounds for Time:
-6 Clean and Jerks/Push press
or
10 wall balls
-400M Run
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs