Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
4 Rounds for time of:
50 Double-unders (1 DU = 2 SU)
25 Sit-ups
20 Burpees
1 Rope Climb (or 9 Pull-ups or ring-rows)
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