Blackbird CrossFit – WOD
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs
Back Squat (1 x 1 x 1 x 1 x 1)
1-Mile Run (Time)
Max Effort 1-Mile Run
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)
Snatch (3 x 3 x 3 x 3 x 3)
Metcon (Time)
21-15-9
Burpees
KB Swing 53/36
Double Unders (84/60/36 singles)