Blackbird CrossFit – WOD

Bench Press (7 x 7 x 7 x 7 x 7)

Metcon (4 Rounds for reps)

Tabata Trick or Treat

13 Movements will be in a hat and 4 will be chosen at random. Each of these 4 movements will be performed for 20 seconds and rest 10 seconds for a total of 4 minutes.

Happy Halloween!!

Warm-up 4 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


3 min of skill work or mobility

Sprint from pushup

Sprint from back

PVC Pass Throughs