Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
With a running clock:
0-2:00: Max Front Squats in 2 Minutes (135/95/95/65) (Male/Female/Novice Male/Novice Female)
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean (135/95/95/65) ( Male/Female/Novice Male/Novice Female)
6 Bar Over 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