Blackbird CrossFit – WOD
Turkish Get Up (4 x 4 x 4 x 4 x 4)
2 right / 2 left
Fore! (AMRAP – Reps)
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Log total reps
* C&J Weight = 135# / 95#
* Row for Cals
* Burpees for reps
BEG: Metcon (AMRAP – Reps)
11 Minute AMRAP
3 Min Clean and jerk/push press
rest 1 min
3 Min Rowing (cal)
rest 1 min
3 Min 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