Blackbird CrossFit – WOD
Bench Press (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Reps)
10 min Every Minute on the Minute
Within the minute complete:
8 Kb Swings #53/35
8 Goblet Squats #53/35
Max burpees with remaining time.
*Score is total number of 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)
3 min of skill work or mobility
PVC Pass Throughs