Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP
9 Pull-ups
20 Pistols (10/side)
40 Double Unders (1DU=2SU)
Rx+:
Substitue pull-ups with 2 Rope Climbs
BEG: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
6 Pull-ups
12 Air Squats
40 Single Unders
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs