Blackbird CrossFit – WOD
Front Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Deadlifts 225# / 165#
20 Wallballs
1 Rope Climb (Scale with 3 Raise/lowers or 9 ring rows)
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Deadlifts
15 Wallballs
3 Raise/lowers or 9 ring rows
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