Blackbird CrossFit – WOD

Deadlift (1 x 1 x 1 x 1 x 1)

Half Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run

BEG: Metcon (Time)

With a Running Clock

400M Run

25 Pull-ups

50 Push-ups

75 Air Squats

Run 400M

Push up Progression (Week 5 Day 2)

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