Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3 )
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
BEG: Metcon (Time)
Run 400 meters
Run 200 meters backwards
Run 400 meters
Run 200 meters backwards
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