Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3 )
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
BEG: Metcon (Time)
21-15-9
Clean or Kettlebell Swing
Dips or push-ups
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