Blackbird CrossFit – WOD
Snatch (3 x 3 x 3 x 3 x 3)
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Muscle-up Scaling : 1MU = 2 Pull ups + 2 Push-ups. Perform all of the Pull-ups then the Push-ups.
BEG: Metcon (Time)
9 – 7 – 5 – 3
Pull-ups
Push-ups
Burpees
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs