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


10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

3 min of skill work or mobility

PVC Pass Throughs