Blackbird CrossFit – WOD
weighted dips (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
15 Minute AMRAP
2, 4, 6, 8, 10, 12, 14, 16 …..
Cleans 135# / 95#
Turkish Get-ups 53# / 35#
*Break up TGU reps evenly between right and left hands.
BEG: Metcon (AMRAP – Reps)
10 Minute AMRAP
2, 4, 6, 8, 10, 12, 14, 16 …..
Kettlebell swings
Turkish Get-ups
*Break up TGU reps evenly between right and left hands.
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