Blackbird CrossFit – WOD
Ring my Bell (Time)
150 Kettlebell Swings 53#/35#
*10 Burpees every time you take a break from the kettlebell swings
Bench Press (3 x 3 x 3 x 3 x 3)
BEG: Metcon (AMRAP – Rounds and Reps)
6 Miute AMRAP
20 Kettlebell Swings
6 Burpees
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs