Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
4 Rounds:
21 Pull-Ups
15 Box Jump Overs (24/20)
12 One Arm Kettlebell Swings (53/35) 6 each arm
EG: Metcon (Time)
3 Rounds:
10 Pull-Ups
10 Box Jump Overs
10 One Arm Kettlebell Swings 5 each arm
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