Blackbird CrossFit – WOD
Clean (2 x 2 x 2 x 2 x 2)
Cap’n Crunch (Time)
21-15-9
Bench Press 135# / 95#
Row (cals)
BEG: Metcon (Time)
15-12-9
Push-ups
Row (Cals)
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