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