Blackbird CrossFit – WOD
Split Jerk (2 x 2 x 2 x 2 x 2)
Burpee / Pull up Ladder (AMRAP – Reps)
AMRAP 10 Min
Burpee / Pull Up Ladder
2 Burpees
2 Pull Ups
4 Burpees
4 Pull Ups
6 Burpees
6 Pull Ups…..
As much as you can get in 10 Min
BEG: Metcon (AMRAP – Reps)
AMRAP 8 Min
Burpee / Ring Row Ladder
2 Burpees
2 Ring Rows
4 Burpees
4 Ring Rows
6 Burpees
6 Ring Rows…..
As much as you can get in 10 Min
Warm-up 8 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Roxanne