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
Lunges
3 min of skill work or mobility
Sprint from pushup
Sprint from back
PVC Pass Throughs