Blackbird CrossFit – WOD
Weighted Pull-ups (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
12 Min AMRAP
Ascending 3 Reps every round
3,6,9,12….
Ring Dips
Kettlebell Snatch (L/R) 53# / 35#
Push-ups
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs