Blackbird CrossFit – WOD
Squat Clean (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
20 Double unders (1DU=3 Singles)
10 Push Press 135# / 95#
5 Over the Bar Burpees
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
50 Single jump ropes
8 Push Press
4 Burpees
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs