Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3)
Pull-up Progression (Week 1 Day 1)
Metcon (Time)
100 Overhead Squats (95/65)
*10 Toe to Bar Penalty Each Time to Set is Broken.
BEG: Metcon (Time)
75 Squats (PVC Overhead squat / Light Front Squat / Light Back squat)
*10 Sit-up penalty each time the set is broken
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs