Blackbird CrossFit – WOD

Push Press (1 x 1 x 1 x 1 x 1 )

Metcon (Time)

10, 20, and then 30 rep rounds of:

Box jump, 24″/20″

Slam Balls 20#/15#

Overhead Squats 95#/65#

Burpees

BEG: Metcon (Time)

5, 10, and then 15 rep rounds of:

Box jumps

Slam Balls

PVC Overhead Squats or Overhead weighted lunges

Burpees

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