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)


400M Run

10 Down Dog into Cobra

2×10 Banded side steps Right / Left

2 x10 Banded Deadlifts

10 PVC Pass Throughs