Blackbird CrossFit – CrossFit

ALL: Metcon (AMRAP – Reps)

12 Minute EMOM

Odd minutes Max Push-ups

Even minutes Max Pull-ups
Record total reps performed. In comments record push-up total and pull-up total separately.

2-mile run (Time)

Run 1 mile turn around and come back.

BEG: 1-Mile Run (Time)

Max Effort 1-Mile Run

WU: Warm-up (No Measure)

ROW 400M

10 Sampson Stretch Lunges

Bear Crawl

10 Ring rows or pull-ups

10 GHD or Abmat Sit-ups

10 GHD back extensions or Supermans

10 Push-ups

4 Turkish get-ups

PVC Passthroughs

MOB: Warm-up (No Measure)

90/90 pec stretch

Lax ball calves