Blackbird CrossFit – WOD

Bench Press (5 x 5 x 5 x 5 x 5)

Pull-up Progression (Week 3 Day 2 Make-up day)

Metcon (Time)

6 Rounds for Time:

21 Double Unders

15 Wallballs 20 / 14

9 Knees to Elbows
RX Plus: 6 Rounds

21 DU’s

15 Thrusters 95 / 65

9 Toes 2 Bar

BEG: Metcon (Time)

4 Rounds for Time:

21 Jump Ropes

10 Wallballs

8 Sit-ups

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