Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5 )
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
BEG: Metcon (Time)
3 Rounds
400m Run
15 Wallballs or 15 PVC OHS
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