Blackbird CrossFit – WOD
Front Squat (3 x 3 x 3 x 3 x 3)
Road Kill (Time)
800M Run
Then
4 Rounds of:
10 Deadlifts 225/185
25 Wallball Shots 20/14
Then
800M Run
BEG: Metcon (Time)
400M Run
Then
3 Rounds of:
8 Deadlifts
10 Wallball Shots
Then
400M Run
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs