Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
3 Rounds for time:
20 Box Jumps 24″ /20″
20 Burpees
20 Pull-ups
BEG: Metcon (Time)
3 Rounds for time:
10 Box Jumps
10 Burpees
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