Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Reps)
10 Minute AMRAP:
1 Mile Run then Max Clean and Jerk (135/95) in remaining time
*3 Minute Rest
7 Minute AMRAP:
800 Meter Run then Max Power Snatch (115/80) in remaining time
*3 Minute Rest
4 Minute AMRAP:
400 Meter Run then Max Thrusters (95/65) in remaining time
If substituing run with a row distances are:
2000M
1000M
500M