Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
10 Minute AMRAP
30 Double Unders
1 Bear Complex 95 / 65
30 Double Unders
2 Bear Complex 95 / 65
30 Double Unders
3 Bear Complex 95 / 65
30 Double Unders
4 Bear Complex 95 / 65
….for 10 minutes
Record total Bear Complexes
Rx+
50 DU’s
Bear Complexes 135 / 95
BEG: Metcon (AMRAP – Reps)
8 Minute AMRAP
30 Jump Ropes
2 Wall Balls
30 Jump Ropes
4 Wall Balls
30 Jump Ropes
6 Wall Balls
30 Jump Ropes
8 Wall Balls
….for 8 minutes or stop when you complete 16 Wall Balls
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