Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Hand Stand Push-ups
10 Toes to Bar
15 Sumo Deadlift High Pulls 75# / 55#
Beg: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Push-ups
10 Knees 2 Elbows / Knee Raises /
Sit-ups
15 Sumo Deadlift High Pulls / KB Swing
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