Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
3 Rounds for time
21 Box Jumps (24/20”)
15 Bar Facing Burpees
9 Squat Cleans 135 / 95
BEG: Metcon (Time)
3 Rounds for time
12 Box Jumps or step ups
10 Bar Facing Burpees
8 Cleans or kettlebell swings
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs