Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
ALL: Manny, Moe and Jack (AMRAP – Reps)
Team / Partner WOD
12 min AMBAP – As Many Burpees As Possible
In teams of three:
Partner 1 Burpees
Partner 2 Plank (Front or Side)
Partner 3 200m Run (Focus on Form)
Rotate partners when runner returns
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