Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Partner WOD
Ascending by 3 reps
3,6,9,12,15,18….
Cleans 95 / 65
Over the Bar Burpees
One Partner works at a time. Split reps between partners as needed.
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Partner WOD
Ascending by 3 reps
3,6,9,12,15,18….
Cleans or Kettle bell swings
Burpees
One Partner works at a time. Split reps between partners as needed.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs