Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
12-9-6-9-12 reps for time:
Pull-ups
Box jumps (24/20)
*Between each round run 200m
*End with a 200m run
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
PVC Pass Throughs