Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
3 Rounds for Time:
5 Wall Walk-ups
10 Deadlifts 225# / 165#
15 Wall-balls 20# / 14#
20 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 Wall Walk-ups or Push-ups
10 Deadlifts
15 Wall-balls
60 Single jump ropes
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