Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
4 Rounds for Time:
5 Over the Bar Burpees
10 Push Press 115 / 85
15 Slam Balls 20 / 15
20 Double Unders
BEG: Metcon (Time)
3 Rounds for Time:
5 Burpees
10 Push Press
12 Slam Balls 20
50 Single Jump Ropes
Cool: Metcon (No Measure)
400 Meter Run or Row
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