Blackbird CrossFit – WOD
Open Gym
Lift or Skill Work is Athlete Preference
Metcon (Time)
BACFAT WOD 14.2
Partner WOD, Work is split evenly between partners. One partner works at a time
800M Run
50 Wall Balls (20/14)
40 Burpees
30 KB Swings (53/35)
20 Snatch (95 / 65)
10 Thrusters (95 / 65)
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs