Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
For Time:
21-15-9
Pull-ups
Push-ups
Air squats
Burpees
4 Turkish Get-ups each round 53# / 35# (2 each side)
Rx+
8 Turkish Get-ups each round 53/35
BEG: Metcon (Time)
For Time:
12-9-6
Pull-ups
Push-ups
Air squats
Burpees
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs