Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
10 Turkish Get-ups 53# / 35# (5 per side)
Then
21-15-9 Reps
Wall Balls 20# / 14#
Pull-ups
Then
10 Turkish Get-ups
Rx+
Same reps
TGU heavier than Rx
Double wallballs (2squats during 1 throw)
Chest 2 Bar Pull-ups
BEG: Metcon (Time)
6 Turkish Get-ups (3 per side)
Then
15-12-9 Reps
Wall Balls
Pull-ups or ring rows
Then
6 Turkish Get-ups
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