Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Reps)
11 Minute AMRAP
Partner WOD
200M Run
Snatches 115# / 75#
One Partner runs 200M while other partner does max snatches. Switch when runner returns. Record total snatches performed by both partners.
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips