Blackbird CrossFit – WOD

Deadlift (1 x 1 x 1 x 1 x 1 )

Metcon (Time)

3 rounds for time:

10 Cleans 135 / 95

400m Run
Rx+: 3RFT

Squat Cleans 155 / 105

400m Run

BEG: Metcon (Time)

3 rounds for time:

10 Kettlebell swings

200m Run

Warm-up 11 (No Measure)

400M Row / Run / Jump Rope 2Min

Bear Crawls

Duck Walks

Backward Slow Jog

5 Paused Steering Wheel Squats

10 Down Dog to Cobra transitions

3 min of skill work or mobility

PVC Pass Throughs