Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
27 Calorie Row
27 Burpees
27 Pistols (27 Each leg)
21 Calorie Row
21 Burpees
21 Chest to Bar Pull-ups
15 Calorie Row
15 Burpees
15 Toes to Bar
9 Calorie Row
9 Burpees
9 Hollow Rocks
BEG: Metcon (Time)
15 Calorie Row
10 Burpees
15 Air Squats
12 Calorie Row
8 Burpees
12 Ring Rows or Pull-ups
10 Calorie Row
6 Burpees
10 Knee Raises or Sit-ups
9 Calorie Row
4 Burpees
9 Hollow Rocks or Sit-ups
WU: Warm-up (No Measure)
400M Row
Roll shoulders/back with lax ball
10 GHD sit-ups or abmat sit-ups
10 GHD back extensions or Supermans
10 Banded Deadlifts
10 Kettlebell Swings
Low bear crawl(knees stay inch from ground)
PVC Pass Throughs