Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
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
Record total thruster and pull-up reps. Record 1 Mile time separately.
1-Mile Run (Time)
Max Effort 1-Mile Run
BEG: Metcon (Time)
Run 800 M
Then
12-9-6
Thrusters
Ring Rows
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs