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