Blackbird CrossFit – WOD
Metcon (Time)
Partner Glen
30 Clean and Jerks 135# / 95#
800M Run (both partners)
10 Rope Climbs or 40 Chest 2 bar Pull-ups
800M Run (both partners)
100 Burpees
Split work between partners as needed and 1 partner works at a time. Both partners will run the 800s together.
Open Gym
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips