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