Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3 )
For as many sets as possible start with the bar on the ground and perform a snatch to get the bar overhead for a squat. Start from the rig when you are unable to perform a snatch with the weight.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
BEG: Metcon (Time)
30 Ground to overhead
or
5 rounds of
10 Kettlebell Swings
10 Push-presses
WU: Warm-up (No Measure)
WARM-UP
0.5 Miles on Bike
1 Minute each side Bretzel
10 GHD Sit-ups or Abmat SU
10 GHD Back extensions or Supermans
10 Ring rows or pull-ups
10 Steering wheel squats
PVC pass throughs