Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
K Squared (2 Rounds for reps)
11 Minute AMRAP
11 Cal Row (or bike)
17 Push-ups
17 Toes to Barr
*One Minute Rest
11 Minute AMRAP
11 Cal Row (or Bike)
17 Chin-ups
17 Box Jumps 24″ / 20″
BEG: Metcon (2 Rounds for reps)
9 Minute AMRAP
11 Cal Row (or bike)
11 Push-ups
11 Toes to Barr
*Three Minute Rest
9 Minute AMRAP
11 Cal Row (or Bike)
11 Chin-ups
11 Box Jumps 24″ / 20″
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