Blackbird CrossFit – WOD
Segmented Squat Cleans (2 x 2 x 2 x 2 x 2 )
Each Rep Will Consist of:
1 Deadlift
1 Hang Clean
1 Squat Clean
Metcon (Time)
75 Wallballs Unbroken 20# / 14#
*Penalty for stopping Wallballs is 30 Double Unders or 90 Single Unders
BEG: Metcon (Time)
40 Wallballs Unbroken
*Penalty for stopping Wallballs is 50 Single Under jump ropes
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