Blackbird CrossFit – WOD
Skill Work
Coach lead Snatch Technique work
Metcon (Weight)
12 Minute EMOM –
3 Position Snatch Pull (Pause 3 sec)
Increase weight every 3 Minutes
Just below knees
Above the knee
Pockets
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs