Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (Time)
EMOM
EVEN minutes:
Cleans 95# / 65#
ODD minutes:
Dips
Perform the movement on the minute until you reach 45 Cleans and 45 Dips. If you reach 45 reps of one movement but not the other rest until it is time to perform the next movement.
EVEN minutes:
Cleans 135# / 95#
ODD minutes:
Weighted Dips 15# / 10#
Perform the movement on the minute until you reach 45 Cleans and 45 Dips. If you reach 45 reps of one movement but not the other rest until it is time to perform the next movement.
BEG: Metcon (AMRAP – Reps)
8 Minute EMOM
EVEN minutes:
Kettlebell swings
ODD minutes:
8 Dips
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs