Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Pull-ups
7 Box Jumps 24/20
9 Cleans 95# / 65#
Rx+
10 Minute AMRAP
5 Chest 2 Bar Pull-ups
7 Box Jumps 30/24
9 Squat Clean Thrusters 95/65
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Pull-ups
7 Box Jumps 24/20
9 Wallballs
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