Blackbird CrossFit – WOD
Clean (2 x 2 x 2 x 2 x 2)
Pull-up Progression (Week 1 Day 1 Make up day)
Metcon (AMRAP – Reps)
12 Minute ARMAP
35 Double Unders
20 Kettlebell Swings 53# / 35#
35 Double Unders
20 Wall Balls 20# / 14#
35 Double Unders
5 wall walk ups
35 Double Unders
20 Box Jumps 24″ / 20″
BEG: Metcon (AMRAP – Reps)
8 Minute ARMAP
35 Jump Ropes
10 Kettlebell Swings
35 Jump Ropes
10 Wall Balls
35 Jump Ropes
3 wall walk ups
35 Jump Ropes
10 Box Jumps
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