Blackbird CrossFit – WOD
Snatch (1 x 1 x 1 x 1 x 1)
Point Break (Time)
100 Overhead Squats (95/65)
*10 Toe to Bar Penalty Each Time a Set is Broken.
BEG: Metcon (Time)
50 overhead lunges w/plate
*10 hanging knee raises each time the plate is set down.
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs