Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
7 Hang Power Snatch 95 / 65
10 Pull-ups
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Hang Cleans or KB swings
10 Pull-ups
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