Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Max Push-ups (AMRAP – Reps)
Complete as many un-assisted unbroken strict push-ups as possible. Start with fully extended arms in a plank position. Lower until chest touches the ground and finish with arms fully extended. Picking up hands from the ground or placing knees on the ground will indicate the end of an unbroken set.
1-Mile Run (Time)
Max Effort 1-Mile Run
Max Pull-ups (AMRAP – Reps)
Complete as many un-assisted unbroken strict pull-ups as possible. Start with fully extended arms and finish with chin above the bar. Letting go of the pull-up bar will indicate the end of an unbroken set.
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs