Blackbird CrossFit – WOD

Front Squat (1 x 1 x 1 x 1 x 1)

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

Metcon (4 Rounds for reps)

4 sets on a 30 sec work / 30 sec rest:

Pull-ups

Rest 30 Sec

4 sets on a 30 sec work / 30 sec rest:

Turkish get ups 53# / 35#

Rest 30 Sec

4 sets on a 30 sec work / 30 sec rest:

Back squats for reps 95# / 65#

Rest 30 Sec

4 sets on a 30 sec work / 30 sec rest:

Burpees
Compare to 7/23/14

BEG: Metcon (4 Rounds for reps)

4 sets on a 30 sec work / 30 sec rest:

Pull-ups

Rest 30 Sec

4 sets on a 30 sec work / 30 sec rest:

Turkish get ups

Rest 30 Sec

4 sets on a 30 sec work / 30 sec rest:

Air squats

Rest 30 Sec

4 sets on a 30 sec work / 30 sec rest:

Burpees