Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
12 Minutes AMRAP:
10 pistols
10 Push-ups
10 Clusters (Squat Clean and Thruster) 95# / 65#
400M Run
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minutes AMRAP:
10 Air Squats
10 Push-ups
10 Wall Balls
200M Run
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs