Blackbird CrossFit – WOD

Back Squat (1 x 1 x 1 x 1 x 1)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
If you complete Elizabeth in 12 Minutes or less, then rest 2 minutes and Row 5 minutes for max distance.

BEG: Metcon (Time)

21-15-9 or 15-12-9

Cleans or Kettlebell Swings

Dips or Push-ups

5 minute Max Distance Row (Distance)

5 minute Row for Max Distance

WU: Warm-up (No Measure)

400M Row

1 Minute Pigeon Stretch each side

Bear Crawl

10 Banded Side Steps (each side)

10 Dips or 22 push-ups

10 GHD Sit-ups or Abmat Sit-ups

10 Toes to box Steeringwheel squats

PVC pass throughs