Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1)
Boom Sauce (AMRAP – Rounds and Reps)
12 Min
75 Box Jumps 24″ / 20″
With remaining time complete AMRAP of:
10 Cleans 95# / 65#
10 Turkish Get Ups (5/side) 53# / 35#
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
35 Box Jumps or step ups
With remaining time complete AMARP of:
6 Cleans or Kettlebell swings
6 Overhead weighted lunges
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs