Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Burpees over the bar
10 Wipers 135# / 95# (R+L=1)
10 Pistols (5 per side)
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Burpees or (over the bar)
10 Wipers or sit-ups
10 Lunges (5 per side)
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs