Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3)
Rx+: Snatch Balance (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Complete AMRAP in 12 minutes of:
3 Thrusters 95# / 65#
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
…15,18,21,24,27 etc.
* Oner partner works at a time. Split work up between partners as needed.
** A completed set of Thrusters and Pullups = 1 round
BEG: Metcon (AMRAP – Rounds and Reps)
Partner WOD
Complete AMRAP in 9 minutes of:
3 Wallballs
3 Pull-ups
6 Wallballs
6 Pull-ups
9 Wallballs
9 Pull-ups
12 Wallballs
12 Pull-ups
…15,18,21,24,27 etc.
* Oner partner works at a time. Split work up between partners as needed.
** A completed set of Wallballs and Pullups = 1 round
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs