Blackbird CrossFit – WOD
Open Gym
Metcon (2 Rounds for reps)
“7/4/15″
8 Min AMRAP
7 Jack Knife Sit-ups
4 Burpees
15 Kettle Bell Swings
8 Min AMRAP
76 Wall Balls or Empty Bar Thrusters
239 Single Unders (guess what the 239 is for)
Compare to your 7/4/14 time.
Warm-up 9 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Pizza delivery game