Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (AMRAP – Reps)
20 Minute EMOM
1st min – Sled Pushes
2nd min – Kettlebell Swings 53# / 35#
3rd min – Lunges
4th min – Sit-ups
BEG: Metcon (AMRAP – Reps)
15 Minute EMOM
1st min – Sled Pushes
2nd min – Kettlebell Swings
3rd min – Lunges
4th min – Sit-ups
Warm-up (No Measure)
400M Row
10 Band Deadlifts
10 Sit-ups
10 Pull-ups or ring rows
10 Back Extensions
3 Min of skill work or mobility
10 Empty bar Deadlifts