Blackbird CrossFit – WOD

Back Squat (3 x 3 x 3 x 3 x 3)

Metcon (Time)

7 rounds for time (12 minute time cap):

5 Strict HSPU (or kipping if unable to go strict)

10 Toes 2 Bar

*every rep not completed is 1 second added to your time

BEG: Metcon (Time)

4 rounds for time of:

3 Wall Walk-ups or 3x10sec hand stand hold

10 Knee Raises or sit-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