Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 3 x 3 )
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
800M Run
Then with remaining time
8 Deadlifts 185# / 145#
7 Slam Balls 20# / 15#
6 Ring Dips
Rx+
12 Min ARMAP
800M Run
–
10 Deadlifts 225# / 185#
2 Muscle ups
20 Double-unders
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
400M Run
Then with remaining time
8 Deadlifts
7 Slam Balls
6 Dips
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs