Blackbird CrossFit – WOD
Hang Clean (1 x 1 x 1 x 1 x 1)
Metcon (Time)
Start with
10 Turkish Get-Ups (55/35)
Then 3 Rounds of
20 KB snatches (53/35)
20 Thrusters (95/55)
20 Wipers (95/55)
20 KB swings (53/35 overhead)
Finish with
10 Turkish Get-Ups (55/35)
Beg: Metcon (Time)
Start with
6 Turkish Get-Ups
Then 3 Rounds of
10 KB snatches
10 Thrusters / Wallballs
10 Wipers / K2E or Knee Raises
10 KB swings
Finish with
6 Turkish Get-Ups
HSA: Metcon (Time)
Start with
6 Turkish Get-Ups
Then 3 Rounds of
1 Bear Crawl
10 Wallballs
10 Knees to Elbows or Knee Raises
10 KB swings
Finish with
6 Turkish Get-Ups
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs