Blackbird CrossFit – WOD

Split Jerk (5 x 5 x 5 x 5 x 5)

Slurpee (AMRAP – Reps)

15 Minute EMOM

Ascending Power Clean reps each minute

1 Clean (95/65), 5 Push-up

2 Cleans, 5 Push-ups

3 Cleans, 5 Push-ups

Continue until you can no longer complete all of the reps assigned for the minute. Record your total reps completed.

BEG: Metcon (AMRAP – Reps)

10 Minute EMOM

10 Kettlebell Swings, 3 Push-ups

Continue until you can no linger complete all of the reps assigned for the minute. Record your total reps completed

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