Blackbird CrossFit – WOD
Clean and Jerk (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Deadlifts 225 / 185
8 Bar facing burpees
8 Ring Dips
BEG: Metcon (AMRAP – Rounds and Reps)
8 or 10 Minute AMRAP
5 Deadlifts
6 Bar facing burpees
8 Dips
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs