Blackbird CrossFit – WOD

L-Sit (Accumulate 4 Minutes in an L-Sit)

Triple play, (3 Rounds for reps)

METCON 1: 5 Min AMRAP
3 Handstand pushups
6 Sumo Deadlift High Pulls 75# / 55#

METCON 2: 5 Min AMRAP
4 Thrusters 75# / 55#
8 Pull Ups

METCON 3: 5 Min AMRAP
5 Kettlebell Swings 53# / 35#
10 Knees to Elbows

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