Blackbird CrossFit – WOD
Weighted Pull-ups (3 x 3 x 3 x 3 x 3)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs