Blackbird CrossFit – WOD

Open Gym

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Weighted steps ups 95/65

Slam Balls 20/15

Box Jumps 30/24

Over the bar burpees

BEG: Metcon (Time)

10,8,6,4,2

Lunges

Slam Balls

Box Jumps or Step ups

Burpees

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