Blackbird CrossFit – WOD
Strict Cindy (AMRAP – Rounds and Reps)
20 Minute AMRAP
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats
BEG: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air squats
WU: Warm-up (No Measure)
WARM-UP
400M Row
1 Min each side Pigeon Stretch
2 Rounds:
-5 Ring-rows or Pull-ups
-10 Push-ups
-15 Air Squats
PVC Pass Throughs
Cash Out
DODGEBALL!!!!