Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3 )
Trick…or Treat! (3 Rounds for reps)
In 4 minutes complete 3 Rounds of:
12 Deadlifts 95#/65#
9 Hang Cleans 95#/65#
6 Jerks 95#/65#
then
Max Double Unders with remaining time
*Rest 2 Minutes
In 4 minutes complete 2 Rounds of:
12 Deadlifts 135#/95#
9 Hang Cleans 135#/95#
6 Jerks 135#/95#
then
Max Double Unders with remaining time
*Rest 2 Minutes
In 4 minutes complete 1 Rounds of:
12 Deadlifts 155#/115#
9 Hang Cleans 155#/115#
6 Jerks 155#/115#
then
Max Double Unders with remaining time
Record total reps for each round
BEG: Metcon (3 Rounds for reps)
Repeat the following 3 times
In 4 minutes complete 2 Rounds of:
12 Deadlifts
9 Hang Cleans
6 Push Presses
Then
Max Jump Ropes with remaining time
-Rest 2 Minutes
WU: Warm-up (No Measure)
400M Row
Duck Walk
Bear Crawl
Spiderman walk
10 burpees
10 empty bar back squats
PVC pass throughs