Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
ALL: Metcon (AMRAP – Reps)
16 Minute AMRAP
45 sec Max effort Assault Bike (cals)
1:15 min rest
45 sec Max effort Row (cals)
1:15 min rest
WU: Warm-up (No Measure)
400M Row
Roll triceps on a barbell
10 Banded side steps each side
10 Banded Deadlifts
Bear Crawl
Inchworms
10 Scapular Pullups
PVC Pass Throughs