Blackbird CrossFit – WOD

Split Jerk (1 x 1 x 1 x 1 x 1)

Warm up with 2 sets of 5 and 2 sets of 3

Metcon (AMRAP – Reps)

3 Minute AMRAP

6 Front Squat (155/105)

6 Burpees Over the Bar

-Rest 1 Minute-

2 Minute AMRAP

Double Unders

-Rest 1 Minute-

3 Minute AMRAP

6 Front Squat (135/95)

6 Burpees Over the Bar

BEG: Metcon (AMRAP – Reps)

3 Minute AMRAP

6 Air Squat or Goblet Squat

6 Burpees

-Rest 1 Minute-

2 Minute AMRAP

Jump Rope

-Rest 1 Minute-

3 Minute AMRAP

6 Air Squat or Goblet Squat

6 Burpees

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