Blackbird CrossFit – WOD

Shoulder Press (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Rounds and Reps)

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
Grape Vine
Bear Crawl
PVC Pass Throughs