Blackbird CrossFit – WOD
Split Jerk (1 x 1 x 1 x 1 x 1)
04/18/14 (Time)
Every Minute on the Minute
15 kettlebell swings 53#/ 35#
Burpees for remainder of minute
-record time when you reach 50 burpees
BEG: Metcon (AMRAP – Reps)
8 Minutes
Every Minute on the Minute
10 Kettlebell swings
5 Burpees
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