Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
BEG: Metcon (Time)
21-15-9
Wallballs
Pull-ups / Ring Rows
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs