Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
800 x 3 (Time)
With a running clock:
Run 800M
Rest 2 Minutes
Run 800M
Rest 2 Minutes
Run 800M
Record the time on the clock when you complete your last 800M.
*Athletes with knee or hip issues should row the same distance.
BEG: Metcon (Time)
With a running clock:
Run 400M
Rest 2 Minutes
Run 400M
Rest 2 Minutes
Run 400M
Record the time on the clock when you complete your last 400M.
*Athletes with knee or hip issues should row the same distances.
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