Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
*Between lift sets perform Week 1 Day 2 Push-up sets.
11/17/14 (AMRAP – Reps)
15 Minute AMRAP
In Teams of 2:
Ascending Reps of 3,6,9,12,15,18…
– Cleans 95# / 65#
– Over the Bar Burpees
Break up the reps between partners as needed. Cleans must be completed before burpees are started.
*Scale the Clean with a Kettlebell swing for beginners not comfortable with a Clean.
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
3 Minutes of skill work or mobility
PVC Pass Throughs