Blackbird CrossFit – WOD

Overhead Squat (1 x 1 x 1 x 1 x 1)

Metcon (AMRAP – Reps)

10 Minute EMOM of:

5 Deadlifts 225# / 175#

Wallballs 20# / 14# for remainder of the minute

Record total wallballs performed over 10 Minutes

BEG: Metcon (AMRAP – Reps)

10 Minute EMOM of:

3 Deadlifts

Wallballs for remainder of the minute

Record total wallballs performed over 10 Minutes

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Kip Swings

3x 10sec plank holds

3 min of skill work or mobility

PVC Pass Throughs