Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Slam Balls 20# / 15#
10 Push ups
10 Goblet Squats 53# / 35#
10 Box Jumps 24 / 20
Rx+
12 Minute AMRAP
10 Snatch 95 / 65
10 Push-ups
10 Overhead Squats 95 / 65
10 Burpee Box Jumps 24 / 20
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
8 Slam Balls
8 Push ups
8 Goblet Squats
8 Box Jumps
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs