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