Blackbird CrossFit – WOD
weighted dips (3 x 3 x 3 x 3 x 3)
Metcon (Time)
For time:
15 Clean & Jerks 135/95
15 Over the Bar Burpees
3 Rope Climbs, 15 ft
12 Clean & Jerks
12 OtB Burpees
2 Rope Climbs
9 Clean & Jerks
9 OtB Burpees
1 Rope Climb
BEG: Metcon (Time)
For time:
15 Kettlebell swings
9 Burpees
9 Ring Rows
12 KB swings
6 Burpees
6 Ring Rows
9 KB swings
3 Burpees
3 Ring Rows
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs