Blackbird CrossFit – WOD
Push Press (5 x 5 x 5 x 5 x 5 )
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
20 Slam Balls 20# / 15#
200M Run with Slam Ball
8 Turkish Get-ups 53# / 35# (4/side)
Run will count as 2 reps. If you end on the run and do not complete the run you will receive 1 rep.
BEG: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Slam Balls
200M Run
6 Turkish Get-ups
Run will count as 2 reps. If you end on the run and do not complete the run you will receive 1 rep.
WU: Warm-up (No Measure)
WARM-UP
400M Row
1 Min Pigeon Stretch Right
1 Min Cobra Stretch
1 Min Pigeon Stretch Left
5 Wall Walk ups
10 Box Jumps
10 Ring Rows
PVC Pass Throughs