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


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