Blackbird CrossFit – WOD

Back Squat (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
20 Sit-ups
20 Double unders
400m Run

Warm up 6 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs