Blackbird CrossFit – WOD

Front Squat (3 x 3 x 3 x 3 x 3)

Metcon (Time)

800M Run

27 Deadlifts 185# / 135#

50 Sit-ups

600M Run

21 Deadlifts

40 Sit-ups

400M Run

15 Deadlifts

30 Sit-ups

200M Run

9 Deadlifts

20 Sit-ups
Rx+:

Deadlift 50% of 1RM

BEG: Metcon (Time)

400M Run

15 Deadlifts

20 Sit-ups

200M Run

12 Deadlifts

15 Sit-ups

100M Run

9 Deadlifts

10 Sit-ups

WU: Warm-up (No Measure)

WARM-UP

400M Run

10 Down Dog into Cobra

10 Banded side steps Right / Left

10 Banded Deadlifts

10 PVC Pass Throughs

10 PVC Overhead Squats