Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
20 Kettlebell Swings 53# / 35#
20 Double Unders
20 Wall Balls 20# / 14#
20 Double Unders
10 wall walk ups
20 Double Unders
20 Wall Balls 20# / 14#
20 Double Unders
20 Kettlebell Swings 53# / 35#
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