Blackbird CrossFit – WOD

Open Gym

Skill or Lift is Athlete Prefence

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Box Jumps (24″/20″)
15 Ring Push-ups
10 Power Cleans (135#/95#)

BEG: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Box Jumps
15 Push-ups
10 Slam Balls

Warm-up 4 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
3 min of skill work or mobility
Sprint from pushup
Sprint from back
PVC Pass Throughs