Blackbird CrossFit – WOD
weighted dips (3 x 3 x 3 x 3 x 3)
All: Metcon (3 Rounds for reps)
TABATA: Complete full TABATA at each movement before moving on. (20s on 10s off for 4min each movement)
Row for Calories
1 Minute Rest
Pull-ups
1 Minute Rest
Wallballs 20/14
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