Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1)
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
BEG: Metcon (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
6 Deadlifts with Bar or Kettlebell
10 Push-ups
12 Box Jumps or Step-ups
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