Blackbird CrossFit – WOD
Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3)
Anti-gravity (Time)
6 Rounds for time:
7 Snatches 95 / 65
50 double unders
7 toes to bar
Rx+
Heavier Snatch
BEG: Metcon (Time)
4 Rounds for time:
7 Slam Balls
30 Jump Ropes
7 Knee Raises or sit-ups
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs