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