Blackbird CrossFit – WOD
Clean (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
30 Strict Presses (95/65)
20 Strict Pull-Ups
30 Push Presses (95/65)
On the Minute – 20 Double-Unders
BEG: Metcon (Time)
30 Dumbell Strict Presses
20 Ring Rows
30 Dumbell Push Presses
Every 2 Minutes – 20 Jump Ropes
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