Blackbird CrossFit – WOD
Hang Clean (3 x 3 x 3 x 3 x 3 )
Afterburner (Time)
3 Rounds:
500 Meter Row
400 Meter Run
Rest 2:minutes between rounds.
BEG: Metcon (Time)
3 Rounds:
250 Meter Row
200 Meter Run
Rest 2:00 between rounds.
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