Blackbird CrossFit – WOD

Weighted Pull-ups (5 x 5 x 5 x 5 x 5)

Strict pull-up sets increasing load each set. If you scale pull-ups with a band start with your normal band and work toward smaller bands each set.

Metcon (Time)

4 Rounds for Time
400M Run
20 Burpees
20 Air Squats
20 Sit-ups

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
10 Air Squats
10 Push ups
PVC Pass Throughs