Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1)
15 minutes to find your 1 rep max.
1-Mile Run (Time)
Max Effort 1-Mile Run
Paleo Challenge (AMRAP – Reps)
3 min Max Pull-ups
1 min rest
2 min Max shoulder to overhead (135/95)
1 min rest
1 min Max KB Swings (53/35)
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs