Blackbird CrossFit – WOD
12 Days of Christmas (Time)
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.
The WOD is complete when the 12 Thrusters are completed.
– 1 Clean (95/65)
– 2 Hand Stand Push Ups
– 3 Front Squats (95/65)
– 4 Sumo DeadLift High-Pull (95/65)
– 5 CTB Pull Ups
– 6 Box Jumps (24/20)
– 7 Burpees
– 8 Push Ups
– 9 Wall Balls (20/14)
– 10 Kettle Bell Swings
– 11 Deadlifts (95/65)
– 12 Thrusters (95/65)
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs