Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
HSA: Weighted Dips (5 x 5 x 5 x 5 x 5)
1 All: Metcon (AMRAP – Reps)
5 Minute AMRAP
3, 6, 9, 12, 15 …
Pull-up
Burpee
Box Jump 24# / 20#
One minute rest between wod 1 and 2
2 All: Metcon (Time)
Descending reps from the finish point of the previous WOD:
15, 12, 9, 6, 3
Pull-up
Burpee
Box Jump 24# / 20#
Try and beat 5 Minutes
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs