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


10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

3 min of skill work or mobility

PVC Pass Throughs