Blackbird CrossFit – WOD
Bench Press (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Reps)
16 Minute AMRAP
Team WOD
Assault Bike 20/15 cals
15 Sit-ups
200M Farmer Carry 45# / 25#
4 teams perform wod conga line style. Record total team reps.
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