Blackbird CrossFit – WOD

Overhead Squat (5 x 5 x 5 x 5 x 5)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Burpee Box Jumps 24″ / 20″

10 Snatches 95# / 65#

BEG: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Box Jumps

10 Slam balls

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

Cash Out

Bring Sally Up