Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5 )
All: Metcon (AMRAP – Reps)
10 Minute AMRAP
Ascending by 3 Reps
3,6,9,12,15….
Deadlifts 225# / 185#
Over the bar burpees
Scoring sheet:
3=6, 6=18, 9=36, 12=60, 15=90, 18=126, 21=168
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