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