Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
Teams of 2
Partner 1:
6 Squat Cleans #135 / 95
6 Chest To Bar Pull-ups
1 Wall Walk
Partner 2:
Run 400M
*Switch when partner completes 400m run*
*1 round completed per partner switch
BEG: Metcon (Time)
5 Rounds for time:
6 Wallballs
6 Pull-ups
6 Sit-ups
Run 200M or 400M
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
3 min of skill work or mobility
PVC Pass Throughs