Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3 )
Triple play, (3 Rounds for reps)
METCON 1: 5 Min AMRAP
3 Handstand pushups
6 Sumo Deadlift High Pulls 75# / 55#
METCON 2: 5 Min AMRAP
4 Thrusters 75# / 55#
8 Pull Ups
METCON 3: 5 Min AMRAP
5 Kettlebell Swings 53# / 35#
10 Knees to Elbows
Rest 1 minute between workouts
Metcon (3 Rounds for reps)
METCON 1: 5 Min AMRAP
3 Pushups
6 Slam balls
METCON 2: 5 Min AMRAP
4 Wallballs or empty bar Thrusters
8 Pull Ups
METCON 3: 5 Min AMRAP
5 Kettlebell Swings
10 Knees raises or sit-ups
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