Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
BEG: Metcon (Time)
15 – 12 – 9
Thrusters or Wallballs
Pull-ups or ring rows
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