Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
30 Double Unders (1DU = 2SU)
15 Power Cleans 115# / 75#
30 Double Unders
15 Push-ups
Rx+
15 Minute AMRAP
50 Double Unders
15 Hang Squat Cleans 115# / 75#
50 Double Unders
15 Hand Release Push-ups
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
30 Jump Ropes
10 Cleans or Kettlebell swings
30 Jump Ropes
10 Push-ups
WU: Warm-up (No Measure)
Row 400M
Pigeon Stretch 1 min each side
10 Push-ups
15 Kettlebell Swings
10 Ring rows or pull-ups
10 Banded side steps each side
10 Steering wheel squats
10 Empty bar hang cleans
PVC Pass throughs