Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
Partner WOD
3 rounds:
40 Wall Balls (20/14)
40 Double Unders
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds
One partner works at a time. Break work up between partners as needed.
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs