Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
3 Rounds
15 Thrusters (95#/65#)
30 Double Unders
15 Chest to Bar Pull ups
BEG: Metcon (Time)
3 Rounds
15 Wallballs
40 Single Jump Ropes
10 Pull 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