Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
800M Run
Then
21-15-9
Pull-ups
Burpees
Then
800M Run
BEG: Metcon (Time)
400M Run
Then
15-12-9
Pull-ups
Burpees
Then
400M Run
WU: Warm-up (No Measure)
400M Run
Lax ball traps and shoulders
10 Ring Rows or 5 Pull-up negatives
10 Burpees
Duck walks
Spiderman walks
10 Goblet Squats
PVC Pass Throughs