Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
3 Rounds:
Team WOD (3-5 athletes)
-10 Worm Squats + Push press
-200m Run with Worm
-3 Minute Max Cal Bike
Alternate shoulders everytime worm is lowered from push press for a total of 5 on each shoulder.
Warm-up (No Measure)
Run 400M
10 Push-ups
10 Cobra / Down Dog Transitions
10 Empty bar thrusters
10 Dips