Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
All: Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
WU: Warm-up (No Measure)
Jump Rope 2 Min
Roll or lax ball lower back and hamstrings
3 Rounds of:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squat
PVC Pass Throughs