Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
All: Metcon (Distance)
15 Minute AMRAP
Teams of 3-4
40 Front rack lunges 95/65
Row for Meters
One team member rows.
Remaining team members perform front rack lunges breaking up the work as needed. Switch rower every 40 lunges.
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs