Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3 )
RX+: Snatch Balance (3 x 3 x 3 x 3 x 3 )
2-mile run (Time)
Run 1 mile turn around and come back.
BEG: 1-Mile Run (Time)
Max Effort 1-Mile Run
Run 2 x 800M
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