Blackbird CrossFit – WOD
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs
5:30: Snatch (3 x 3 x 3 x 3 x 3)
5:30: Metcon (Time)
21-15-9
Burpees
KB Swing 53/36
Double Unders (84/60/36 singles)
9,6,7: Back Squat (1 x 1 x 1 x 1 x 1)
9, 6: 1-Mile Run (Time)
Max Effort 1-Mile Run
9, 6 : Paleo Challenge (AMRAP – Reps)
3 min Max Pull-ups
1 min rest
2 min Max shoulder to overhead (135/95)
1 min rest
1 min Max KB Swings (53/35)
Beg: 800m Run (Time)
Max Effort 800m Run
Beg: Metcon (AMRAP – Reps)
2min Max Pull-ups
1 min rest
1.5 min Max shoulder to overhead
1 min rest
1 min Max KB Swings