Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
8 Turkish Get-ups 53# / 35#
12 Toes to Bar
16 Kettlebell Swings 53# / 35#
BEG: Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP
4 Turkish Get-ups
10 Knee Raises
12 Kettlebell Swings
WU: Warm-up (No Measure)
WARM-UP
400M Row
1 min lax ball each trap
Duck Walk
Bear Crawl
Lunges
Heel Kicks
10 Ring Rows or Pull-ups