Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
12 AMRAP:
6 Ring Dips
Lunges the length of the gym
Bear Crawl length of the gym
10 Air squats
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs