Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3 )
Pause for a 2 count at the bottom of each squat
Continuous Thrusters (AMRAP – Rounds and Reps)
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
#95 / #65
BEG: Metcon (AMRAP – Rounds and Reps)
Continuous Wallballs
With a continuously running clock do one Wallball the first minute, two Wallballs the second minute, three Wallballs the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
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