Blackbird CrossFit – CrossFit
Open Gym
Catch 45 (AMRAP – Reps)
15 Minute time cap
Run 1 Mile
Then with remaining time complete as many reps as possible of:
21-15-9
Thrusters 95# / 65#
Pull-ups
If you complete the 21-15-9 portion record 45 reps and write your time in the comments.
WU: Warm-up (No Measure)
400M Run
10 Down dog / Cobra transitions
10 Steering wheel squats
10 box jumps
10 Ring rows or Pull-ups
10 Empty bar Thrusters
PVC Passthroughs