Blackbird CrossFit – WOD

Back Squat 10-5-3-1-1-1-3-5-10 (Weight)

Record the total load of all 9 barbells added together.

ex: 100+150+200+300+305+315+250+175+150 =1945lbs

BEG: Back Squat (5 x 5 x 5 x 5 x 5)

WU: Warm-up (No Measure)

400M Row

LAX ball Shoulders 2 Min

High Kicks

Heal Kicks


10 Air Squats with toes to a box

10 Banded Side Steps

10 Box Jumps

Pizza Delivery Game (5 Air Squat Penalty)

Cash Out

All: 5 minute Max Distance Row (Distance)

5 minute Row for Max Distance