Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
15-13-11-9-7-5-3-1
Deadlift (40% 1 Rep Max)
Hand Release Push-ups
Rx+
Same reps
DL (50% 1RM)
Hand Release Push-ups
BEG: Metcon (Time)
11-9-7-5-3-1
Deadlift
Push-ups
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