Blackbird CrossFit – WOD
Coach lead Clean skill work and warm-up
Clean Ladder (Weight)
Barbells will be set with weights increasing by 10#. Athletes will have 1 minute to complete a clean attempt. If the attempt is successful athletes move to the next weight where they will have 1 minute to complete the next rep. This will continue until an athlete fails to complete a clean in the 1 minute allowed. Last successful clean weight is recorded.
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
3 min of skill work or mobility
PVC Pass Throughs