Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1)
Day 4 Push-up progression between sets
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Burpees
10 Kettlebell Push Press 35 / 26 (5 per side)
15 Air Squats
BEG: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
5 Burpees
10 Kettlebell Push Press (5 per side)
15 Air Squats
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