Blackbird CrossFit – WOD
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Rx+ is 10 Rounds for time
FYI…In 2011 Rich Froning was 2 reps short of 10 rounds in 10 minutes and Annie Thorisdottir had 9 rounds in 10 minutes
Rx+: Metcon (Time)
10 Rounds of 11.1
30 Double-Unders
15 Power Snatches, 75# / 55#
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
30 Jump Ropes
8 Slam Balls
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs