Blackbird CrossFit – WOD
Rx+: Snatch Complex
Steps for 1 rep:
1 – Perform a Snatch high pull.
2 – Perform a Squat Snatch from the ground.
3 – With the bar remaining overhead from the snatch perform 1 Overhead Squat.
Snatch (3 x 3 x 3 x 3 x 3)
Tour De Cindy #1 (Calories)
16 minute AMRAP
Form teams of 3-5 people.
1 person does the Assault Bike for .8 miles at a time
while rest of team does rounds of Cindy.
Switch biker every .8 miles
Record total team calories on Tour De Cindy #1
and personal rounds and reps of Cindy on Tour De Cindy #2
Tour De Cindy #2 (AMRAP – Rounds and Reps)
15 Air Squats
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Air Squats
3 min of skill work or mobility
PVC Pass Throughs