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
Lunges
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