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

High Kicks

Heel Kicks

Tip Toes


Grape Vine

Bear Crawl

3 Minutes of skill work or mobility

PVC Pass Throughs