Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
15 Minute EMOM
Rotate to the next movement every minute
Sled pushes 45 / 25
Row (cal)
Double Unders
Rest
Everyone rests on minute 4,8,12
BEG: Metcon (AMRAP – Reps)
11 Minute EMOM
Rotate to the next movement every minute
Sled pushes 45 / 25
Row (cal)
Jump Rope
Rest
Everyone rests on minute 4,8
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs