Blackbird CrossFit – WOD
Squat Clean (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
6 Turkish Get-ups (3/side) 53# / 35#
400M Run
BEG: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
4 Turkish Get-ups (2/side)
200M Run
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs