Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
3 Rounds:
50 Air Squats
7 Pull-ups
7 Push-ups
10 Cleans 135# / 95#
RX+: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
BEG: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
25 Air Squats
7 Pull-ups
7 Push-ups
10 Kettlebell swings
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs