Blackbird CrossFit – WOD

Clean (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
10 Lunges
10 Pull-ups
20 Double-unders
10 Goblet squats
10 Knees to elbows

Warm-up (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs

BEG: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
10 Lunges
10 Pull-ups
20 Single Jump Ropes
10 Air squats
10 Sit-ups