Blackbird CrossFit – WOD
Snatch (1 x 1 x 1 x 1 x 1 )
Beginners Options:
Snatch 5 x 3
Overhead Squat 5 x 3
Front Squat 5 x 3
All: Metcon (AMRAP – Reps)
Teams of 3
5 Minutes: Row for Calories
4 Minutes: Burpee Box Jump Overs (20 inches)
3 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
*Split work as needed
Post total reps to comments
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs