Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
04/04/2014 (AMRAP – Rounds and Reps)
12 Min
75 Box Jumps 24″ / 20″
With remaining time complete AMRAP of:
10 Medicine Ball Cleans 20# / 14#
10 Turkish Get Ups (5/side) 53# / 35#
Rx+
75 Box Jumps 30″ / 24″
With remaining time complete AMRAP of:
10 Kettlebell Cleans (5/side) 53# / 35#
10 Turkish Get Ups (5/side) 53# / 35#
BEG: Metcon (AMRAP – Rounds and Reps)
10 Min
40 Box Jumps
With remaining time complete AMRAP of:
10 Medicine Ball Cleans 20# / 14#
10 Turkish Get Ups (5/side) 53# / 35#
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs