Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Cleans, 135# / 95#
15 Pull-ups
15 Burpees
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
15 Cleans
15 Pull-ups
15 Burpees
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