Blackbird CrossFit – CrossFit
Hang Snatch (3 x 3 x 3 x 3 x 3 )
All: The Grind (AMRAP – Reps)
3 Rounds:
-Rope Climbs or Raise and lowers 3=1
-Dips
-Slam Balls 20#/ 15#
-Sled Push 45# / 25#
-Row (Calories)
-Rest
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.
WU: Warm-up (No Measure)
0.8 mile Bike
Bretzel 1 minute each side
Crossover Symmetry “Activation”
10 Dips
10 Ring rows or pull-ups
10 Burpees
PVC Passthroughs