Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 Rounds for time
3 Deadlifts 225# / 185#
15 Box Jumps
400M Run
Beg: Metcon (Time)
3 Rounds for time
5 Deadlifts
10 Box Jumps
Run Around the Building
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
PVC Pass Throughs