Blackbird CrossFit – WOD
Open Gym
Lift or Skill is athlete preference
Metcon (Time)
3 Rounds for Time:
21 Box Jumps 24# / 20#
21 Slam Balls 20# / 15#
21 Double Unders (x3 Singles)
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs