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


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs