Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
12 Minute AMRAP
1 Minute Max Calorie Row
2 Minutes of Burpees (Reverse Tabata = 20s rest/10s work)
Record total reps (Cals+Burpees)
Rx+
Substitue row with Sumo Deadlift High Pulls 75# / 55#
BEG: Metcon (AMRAP – Reps)
9 Minute AMRAP
1 Minute Max Calorie Row
2 Minutes of Burpees (Reverse Tabata = 20s rest/10s work)
Record total reps (Cals+Burpees)
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