Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
Team Gone Bad
3 Rounds for time:
*Row for Calories 15 / 10
Power Clean (Reps) 95# / 65#
Box Jumps (Reps) 24″ / 20″
Push-press (Reps) 95# / 65#
Wallballs (Reps) 20# / 14#
Rest 1 minute
Rower dictates time at each station. Switch to the next movement when rower completes calories. Each team rests together.
Record team time for score and personal reps in the comments.
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs