Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
BEG 1: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
BEG 2: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
30 Kettlebell swings
30 Overhead squats or weighted overhead lunges (15/10)
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