Blackbird CrossFit – WOD
Squat Clean (2 x 2 x 2 x 2 x 2)
Metcon (AMRAP – Reps)
20 Minute Time Cap:
Run 6 Laps around the building
Then AMRAP with remaining time:
10 Push-ups
15 Sit-ups
20 One Handed Kettlebell Swings (10/side)
BEG: Metcon (AMRAP – Reps)
16 Minute Time Cap:
Run 4 Laps around the building
Then AMRAP with remaining time:
5 Push-ups
10 Sit-ups
15 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