Blackbird CrossFit – WOD
Front Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
Partner WOD
10 Minute AMRAP
20 Hand Release Push-ups
15 Atomic Sit-ups 15# / 10#
30 Back Rack Lunges 95# / 65#
Break work up between partners
BEG: Metcon (AMRAP – Rounds and Reps)
Partner WOD
10 Minute AMRAP
10 Push-ups
8 Sit-ups
15 Lunges
Break work up between partners
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs