Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Run 400 meters
20 slam balls 20 / 15
20 Kettlebell Swings 53/35
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Run 200 meters
10 slam balls
10 Kettlebell swings
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs