Blackbird CrossFit – WOD
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (AMRAP – Reps)
21 Minute EMOM
Minute 1 -15/12 Calorie Row
Minute 2 – 15 Box Jumps 24″ / 20″
Minute 3 – 15 Cleans 95# / 65#
Mens 1complete round = 45 reps
Womens 1 complete round = 42 reps
BEG: Metcon (AMRAP – Reps)
15 Minute EMOM
Minute 1 -12/10 Calorie Row
Minute 2 – 10 Box Jumps 24″ / 20″
Minute 3 – 10 Cleans or Kettlebell swings
Mens 1 complete round = 32 reps
Womens 1 complete round = 30
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs