Blackbird CrossFit – WOD
Snatch (2 x 2 x 2 x 2 x 2)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
BEG: Metcon (Time)
75 Wallballs
Cash Out
Cool Down 500M Row
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs