Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 Rounds of Cindy
20 Snatches (95/65)
5 Rounds of Cindy
**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
BEG: Metcon (Time)
3 Rounds of Cindy
25 Kettlebell swings
3 Rounds of Cindy
**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
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