Blackbird CrossFit – WOD

Skill Work

Coach lead Clean skill work

Clean Ladder (Weight)

Clean Ladder

17 barbells will be set with the lightest weight starting at 65# and the heaviest weight ending at 225#. All barbells will increase by 10#. Athletes will have 1 minute to complete a clean attempt. if the attempt is successful athletes move to the next weight where they will have 1 minute to complete the next rep. This will continue until an athlete fails to complete a clean in the 1 minute allowed. Last successful clean weight is recorded.

Warm-up 9 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


PVC Pass Throughs

Pizza delivery game