Blackbird CrossFit – WOD

Shoulder Press (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

6 Minutes to Complete:

400M Run

Then:

Max Rounds and Reps of:

7 Toes to Bar

7 Hang Clean 95/65

8 Back Rack Lunges 95/65

*Rest 3 Minutes after completing Round. Score is total Rounds and reps

BEG: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

6 Minutes to Complete:

400M Run

Then:

Max Rounds and Reps of:

7 sit-ups

7 Kettlebell swings

8 Lunges

*Rest 3 Minutes after completing Round. Score is total Rounds and reps

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