Blackbird CrossFit – WOD
Clean and Jerk (2 x 2 x 2 x 2 x 2)
Perform 2 Cleans and upon completion of the second clean keep the bar in the front rack position and perform 2 Jerks with the same weight.
Metcon (Time)
8 Rounds for Time:
20 Kettlebell Swings 53# / 35#
Walking lunges (grass to grass)
20 Mountain Climbers (R+L=1)
Bear Crawl (grass to grass)
Walking lunges and Bear Crawl are done for 1 length of the gym and the Kettlebell swings and Mountain climbers are performed at opposite ends of the gym.
BEG: Metcon (Time)
4 Rounds for Time:
15 Kettlebell Swings
Walking lunges (grass to grass)
15 Mountain Climbers (R+L=1)
Bear Crawl (grass to grass)
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs