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