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


5 rounds of

10 Kettlebell Swings

10 Push-presses

WU: Warm-up (No Measure)


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