Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds for time:
15 Overhead Squats 75#/55#
10 Box Jumps 24″ / 20″
1 Rope Climbs or 3 Chest to Bar Pull-ups
Rx Plus: 4 Round for Time
15 Overhead Squats 95#/75#
10 Box Jumps 30″ / 24″
2 Rope Climbs or 6 Chest to Bar Pull-ups
BEG: Metcon (Time)
3 Rounds for Time
10 PVC Overhead Squats or Front Squats
8 Box Jumps or Step-ups
4 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