Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Pull-ups
15 Kettlebell Swings 53# / 35#
20 Box Jumps 24″ / 20″
Rx Plus:
Use 30″ / 24″ Box Jumps
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Pull-ups
10 Kettlebell Swings
15 Box Jump
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs