Blackbird CrossFit – WOD

Deadlift (5 x 5 x 5 x 5 x 5 )

Metcon (Time)

400 Meter Run

20 Toes to Bar

400 Meter Run

25 Wallballs (20/14)

400 Meter Run

25 Kettlebell Swings (53/35)

400 Meter Run

20 Ring Dips

400 Meter Run

20 Front rack lunges (95/65)10 each leg

BEG: Metcon (Time)

200 Meter Run

15 Knee Raises

200 Meter Run

20 Wallballs

200 Meter Run

20 Kettlebell Swings

200 Meter Run

15 Dips

200 Meter Run

16 Lunge Steps 8 each leg

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