Blackbird CrossFit – WOD
Front Squat (3 x 3 x 3 x 3 x 3)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
HSA: Baseline (Time)
400M Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
HSA: Metcon (Time)
4 Rounds for time of:
400m Run
16 Overhead Lunges (8/side) 25# / 15#
BEG: Metcon (Time)
3 Rounds for time of:
400m Run
14 Overhead Lunges (7/side)
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs