Blackbird CrossFit – WOD
Front Squat (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
10 Rounds for Time
10 Push-Ups
10 Pull-Ups
10 Sit-Ups
Beg: Metcon (Time)
10 Rounds for Time
5 Push-Ups
5 Pull-Ups
5 Sit-Ups
OR
5 Rounds for Time
10 Push-Ups
10 Pull-Ups
10 Sit-Ups
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
PVC Pass Throughs