Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
20 Pull-ups
40 Sit-ups
20 Ground to Overhead 135/95
40 Sit-ups
20 Pull-ups
BEG: Metcon (Time)
10 Pull-ups
20 Sit-ups
20 Kettlebell Swings or clean and push-press
20 Sit-ups
10 Pull-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