Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
All: Metcon (AMRAP – Reps)
5 rounds
3 Minutes per round.
Round 1 200M Run – Max Wallballs 20 / 14
Round 2 200M Run – Max Kettlebell Swings 53 / 35
Round 3 200M Run – Max Burpees
Round 4 200M Run- Max Kettlebell Swings
Round 5 200M Run – Max Wallballs
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