Blackbird CrossFit – WOD
Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3)
Pause just above the knee for a 2 count then stand up straight to complete the deadlift.
Metcon (AMRAP – Reps)
10 Minute AMRAP
40 – 30 – 20 – 10
Double-unders (1DU=3SU)
Hand Release Push-ups
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
40 Jump Ropes
10 Push-ups
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