Blackbird CrossFit – WOD

Shoulder Press (5 x 5 x 5 x 5 x 5)

Metcon (Time)

12-9-6-9-12 reps for time:
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
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
PVC Pass Throughs