Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3 )
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
BEG: Metcon (Time)
21-15-9
Empty Bar Thrusters or Wallballs
Pull-ups
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