Blackbird CrossFit – WOD
Hang Clean (2 x 2 x 2 x 2 x 2 )
Rx+: High-Hang Clean (2 x 2 x 2 x 2 x 2)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
18 Plank shoulder taps
15 Slam Balls 20# / 15#
12 Wallballs 20# / 14#
9 Ring Dips
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
16 Plank shoulder taps
12 Slam Balls 20# / 15#
10 Wallballs 20# / 14#
6 Dips
WU: Warm-up (No Measure)
400M Row
Lax ball shoulders / Bretzel
Bear Crawl
Duck Walk
10 Box Jumps
10 Kettlebell Swings
10 Medicine Ball Cleans
10 Dips
PVC pass throughs