Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
5-4-3-2-1 for time:
“Curtis P” (95/65)
Bar facing burpee
Wipers
*1 Curtis P = 1 Power clean + 2 FS rack lunge (1 per leg) + 1 Push press
BEG: Metcon (Time)
5-4-3-2-1 for time:
Weighted Overhead Lunges (#/side)
Burpees
Knees-2-Elbows
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs