Blackbird CrossFit – WOD

Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3 )

Starting from the ground pause for a 2 count at the following locations:

1) Knee

2) Power Position

3) Top of Deadlift

All: Metcon (AMRAP – Reps)


Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100M distance as possible. Only full pulls are allowed. No partial pulls as you near 100M. The goal is to have the lowest score for each round and the lowest accumulated score for the game.

For example, if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling.
Perform the following penalty movements:

Odd Frames: GHD Sit-ups or Sit-ups

Even Frames: Toes to Bar or Knee Raises

Beginners = 1X score

Rx = 2X score

Rx+ =3X score

*All movements are capped at 20 reps

WU: Warm-up (No Measure)

Row 400M

Roll glutes/ham using a lax ball on a box

10 Banded Side Steps

10 Banded Deadlifts

15 Sit-ups

10 Ring rows or Pull-ups

PVC Pass Throughs