Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1)
Zantac (AMRAP – Rounds and Reps)
12 Minute AMRAP:
75 Wall Balls 20# / 14#
With remaining time complete AMRAP of:
10 Burpees
10 Turkish Get Ups (5/side) 53# / 35#
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
35 Wall Balls
with remaining time complete AMRAP of:
8 Burpees
6 Turkish Get Ups (3/side)
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