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