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