Blackbird CrossFit – WOD

Split Jerk (3 x 3 x 3 x 3 x 3 )

Metcon (AMRAP – Reps)

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

15 Kettlebell Swings 53/35

Max Burpees in time remaining.

Record total Burpees
Rx Plus:

Substitute burpees with burpee box jumps

24″/20″

BEG: Metcon (AMRAP – Reps)

3 Rounds of 3:00 On/1:00 Off:

200 Meter Run

10 Kettlebell Swings

Max Burpees in time remaining.

Record total Burpees

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Kip Swings

3x 30sec plank holds

3 min of skill work or mobility

PVC Pass Throughs

Pull-up Progression (Week 6 Day 1 make up day)