Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
21-15-9
Thrusters 95# / 65#
400M Run
Metcon (Time)
21-15-9
Thrusters or Wallballs
200M Run
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