Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Cleans or Kettlebell swings
75 Jump Ropes
7 Knee Raises or sit-ups
Metcon (Time)
6 Rounds for time:
7 Snatches 95 / 65
50 double unders
7 toes to bar
Push up Progression (Week 5 Day 1)
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs