Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
Every Minute on the Minute
6 Power Cleans 135# / 95#
Burpees for the remainder of the minute
Workout is completed when a total of 40 burpees have been performed.
Beg: Metcon (Time)
Every Minute on the Minute
6 Thrusters / Wall Balls
Burpees for the remainder of the minute
Workout is completed when a total of 30 burpees have been performed.
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