Blackbird CrossFit – WOD
Bench Press (1 x 1 x 1 x 1 x 1)
Metcon (Time)
3 Rounds for Time
30 Double Unders
20 Power Cleans (95/65)
10 Overhead Squats (95/65)
5 Strict Handstand Push Ups
BEG: Metcon (Time)
3 Rounds for Time
50 Jump Ropes
15 Kettlebell Swings
10 Air Squats or Front Squats
5 Push Ups or modified Hand Stand Pushups
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs