Blackbird CrossFit – WOD
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (Time)
5 Rounds for Time:
6 Turkish Get-ups 53 / 35 (3 per side)
400M Run
BEG: Metcon (Time)
4 Rounds for Time:
6 Turkish Get-ups (3 per side)
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)
3 min of skill work or mobility
PVC Pass Throughs