Blackbird CrossFit – WOD
Squat Clean (2 x 2 x 2 x 2 x 2 )
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
400M Run
10 Wall Balls 20# / 14#
30 Double Unders (3 singles = 1 DU)
10 Push-ups
BEG: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
Run around the building
8 Wall Balls
20 Single Under Jump Ropes
8 Push-ups
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
3 min of skill work or mobility
PVC Pass Throughs