Blackbird CrossFit – WOD
Snatch (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
For Time:
1,2,3,4,5…15
Overhead squats 95 / 65
Burpees
Kettlebell Swings 53 / 35
1,2,3,4….18
Overhead Squat 115 / 75
Over the bar Burpees
1 hand KB swings 53/35 half each side
BEG: Metcon (Time)
For Time:
1,2,3,4,5…10
Air squats or PVC overhead squats
Burpees
Kettlebell Swings
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs