Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP
5 Pull ups
10 Push ups
15 Sit ups
20 Squats
Rx+ 11 AMRAP
5 C2B PU
10 HR PU
15 GHD SU
20 Pistols (10/side)
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 Pull ups
10 Push ups
15 Sit ups
20 Squats
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs