Blackbird CrossFit – WOD

Elevated Ring Rows (5 x 5 x 5 x 5 x 5)

Place heals on a box and perform ring rows with a violent hip extension and finishing with the rings pulled to the rib cage.

Metcon (AMRAP – Reps)

8 Minute
Every Minute on the Minute:
2 Turkish Get-ups
10M Shuttle runs with remaining time

Record total number of shuttle runs.

BEG: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP
2 Turkish Get-ups
2 10M Shuttle runs

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
10 Air Squats
10 Push ups
3 min of skill work or mobility
PVC Pass Throughs