Blackbird CrossFit – WOD
Open Gym
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
Metcon (AMRAP – Rounds and Reps)
Partner WOD
18 Minute AMRAP
5 Rounds of Cindy
(5 Pull-ups, 10 Push-ups, 15 Air squats)
2 Rounds of DT
(12 Deadlifts, 9 Hang Power clean, 6 Push Jerks @ 155/105)
One partner works at a time. Split work between partners as needed.