Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
400M Run
21 Kettlebell swings 53/35
9 Slam Balls 20/15
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
200M Run
15 Kettlebell swings
6 Slam Balls
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs