Blackbird CrossFit – WOD

Overhead Squat (3 x 3 x 3 x 3 x 3)

4/11/14 (Time)

5 Rounds for Time
5 Wall Walk-Ups
7 Sumo Deadlift High Pulls 75# / 55#
9 Pistols (each leg)

BEG: Metcon (Time)

4 Rounds for Time
5 Wall Walk-Ups
7 Burpees
9 Goblet squats

Warm-up 4 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3 min of skill work or mobility
Sprint from pushup
Sprint from back
PVC Pass Throughs