Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Pull-up Progression (Week 3 Day 3)
Metcon (Time)
5 Rounds for Time:
12 Wallballs 20/14
6 Dips
4 Farmer carry grass to grass (2×45/2×25)
BEG: Metcon (Time)
3 Rounds for Time:
8 Wallballs
6 Dips
4 Farmer carry grass to grass
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3 min of skill work or mobility
Sprint from pushup
Sprint from back
PVC Pass Throughs