Blackbird CrossFit – WOD

Front Squat (1 x 1 x 1 x 1 x 1 )

Metcon (Time)

3 Rounds for time:

21 Box Jumps 24/20

14 Deadlifts 225 / 165

7 Ring Dips
Rx Plus with:

21 Box Jumps 30/24

14 DL 275 / 195

7 Ring Dips strict

BEG: Metcon (Time)

3 Rounds for time:

15 Box Jumps

10 Deadlifts (find comfortable weight 40%-60% of 1RM)

5 Dips

Pull-up Progression (Week 2 Day 2 Make up day)

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