Blackbird CrossFit – WOD

Open Gym

Metcon (AMRAP – Reps)


2 Clusters (squat clean into a thruster)per minute.

Increase weight by 10lbs each minute

Stop when you cannot complete 2 clusters in the minute.

Record completed reps

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs