Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3)
2 second pause at the bottom of each rep
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
BEG: Metcon (Time)
3 rounds
300M Row
9 Deadlifts
15 Box Jumps
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs