Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 3 x 3 x 1 x 1)
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
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups