Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Death by 10 yard shuttle runs
Minute 1 run 5 shuttle run
Minute 2 run 6 shuttle runs
Minute 3 run 7 shuttle runs
*Continue for as long as you can complete the runs inside the minute. Rest with any remaining time in the minute. Record last successful runs completed and any additional runs performed within last minute.
WU: Warm-up (No Measure)
WARM-UP
400M Run
10 Down Dog into Cobra
2×10 Banded side steps Right / Left
2 x10 Banded Deadlifts
10 PVC Pass Throughs