Blackbird CrossFit – WOD

Deadlift (5 x 5 x 5 x 5 x 5 )

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

4 Pistols (4 each side)

8 Handstand push-ups

10 Box jumps 24/20

12 Slam balls 20/15

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

6 Air Squats

8 Push-ups

10 Box jumps

12 Slam balls

Warm-up 13 (No Measure)

400M Row / Run / Jump Rope 2Min

Roll Tight muscles for 2 Minutes

10 Front to back leg swings

10 side to side leg swings

10 Lunge twists

10 Jump Squats

10 Burpees

PVC Pass Throughs