Blackbird CrossFit – WOD
Front Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
400M Run
25 Overhead Squats 95/65
400M Run
25 Chest-to-bar pull-ups
400M Run
25 Overhead Squats 95/65
400M Run
BEG: Metcon (Time)
200M Run
15 Overhead Squats or overhead lunges
200M Run
15 Pull-ups or ring rows
200M Run
15 Overhead Squats or Overhead lunges
200M Run
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