Blackbird CrossFit – WOD
Bench Press (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
10 Rounds for Time:
5 Cleans 3/4 Body Weight
10 Sit-ups
15 Squats
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Hang Cleans or Kettlebell swings
7 Push-ups
9 Squats
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs