Blackbird CrossFit – WOD
Split Jerk (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Knees to Elbow
90′ Walking Overhead Lunge 45/25
(turf to turf x 2 = 90′)
Run 2 laps around the Building
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Sit-ups
45′ Lunge
(turf to turf x 1 = 45′)
Run 1 laps around the Building
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs