Blackbird CrossFit – WOD
Open Gym
Skill or Lift is Athlete Preference
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
10 Push Press, 115# / 95#
10 Kettlebell Swings, 53# / 35#
10 Box Jumps, 24″/ 18″
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
10 Push Press
10 Kettlebell Swings
10 Box Jumps
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs