Blackbird CrossFit – WOD
Split Jerk (2 x 2 x 2 x 2 x 2 )
Blackbird Gone Bad (AMRAP – Reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Row for max Calories
Power Clean, 95# / 65#
Box jump, 24″ / 20″
Kettlebell Swings 53# / 35#
Pull-ups
Rest
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs