Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
21 Power Snatches (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (95/65)
9 Burpees
9 Pull-Ups
Metcon (Time)
15 Wallballs
15 Burpees
15 Pull-Ups
9 Wallballs
9 Burpees
9 Pull-Ups
6 Wallballs
6 Burpees
6 Pull-Ups
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs