Blackbird CrossFit – WOD
Snatch (3 x 3 x 3 x 3 x 3)
Metcon (Time)
Partner WOD
2 Rounds for Time
50 Double Unders – Hand Stand Hold
40 Wall Balls 20/14 – Dip Support Hold
30 Slam Balls 20/15 – Wall Sit Hold
20 Kettlebell Swings 53/35 – Front Plank Hold
Partner 1 performs all of the reps while partner 2 performs the hold. When partner 1 completes reps partners switch and partner 2 performs all of the reps while partner 1 performs the hold.
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