Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
50 Kb Swings #55/35
50 Burpees
30 Kb Swings
30 Burpees .
10 Kb Swings
10 Burpees
BEG: Metcon (Time)
30 Kb Swings
15 Burpees
20 Kb Swings
10 Burpees .
10 Kb Swings
5 Burpees
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)
PVC Pass Throughs