Blackbird CrossFit – WOD
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.
Metcon (3 Rounds for reps)
-5 min AMRAP
40 Box Jumps 24″/20″
then
12 Thrusters 45#/35#
12 Burpees
REST 3 Min
-5 Min AMRAP
30 Box Jumps
then
9 Thrusters 95# / 65#
12 Burpees
REST 3 Min
-5 min AMRAP
20 Box Jumps
then
6 Thrusters 135# / 95#
12 Burpees
BEG: Metcon (3 Rounds for reps)
-5 min AMRAP
20 Box Jumps
then
10 Wallballs
10 Burpees
REST 3 Min
-5 Min AMRAP
15 Box Jumps
then
8 Wallballs
8 Burpees
REST 3 Min
-5 min AMRAP
10 Box Jumps
then
6 Wallballs
6 Burpees
WU: Warm-up (No Measure)
WARM-UP
400M ROW
1 Min each side Pigeon Stretch
10 Push-ups
Spiderman walks
Inch Worms
3 x 10sec handstand hold
10 Ring Rows