Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
EMOMx12
Min 1: 6 Pistols + Max Pull-ups
Min 2: 3 Cleans 135# / 95# + Max Front Squats 135# / 95#
Min 3: 3 Burpees + Max Hand Stand Push-ups
Rx Plus
EMOMx12
Min 1: 6 Pistols + Max Muscle ups
Min 2: 3 Cleans 185# / 125# + Max Front Squats 185# / 125#
Min 3: 4 Burpees + Max Strict HSPUs
BEG: Metcon (AMRAP – Reps)
EMOMx9
Min 1: 6 Air Squats + Max Pull ups
Min 2: 8 Kettle Bell Swings + Max Goblet Squats
Min 3: 3 Burpees + Push-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