Blackbird CrossFit – WOD
Hang Clean (2 x 2 x 2 x 2 x 2)
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 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs