Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5 )
4 Leaf Clover (Time)
3 Rounds For Time
17 Thrusters 75# / 55#
17 Sit ups
17 Pull ups
17 Over the Bar Burpees
BEG: Metcon (Time)
2 Rounds For Time
17 Wallball
17 Sit ups
17 Pull ups or ring rows
17 Burpees
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs