Blackbird CrossFit – WOD
Weighted dips (5 x 5 x 5 x 5 x 5)
TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
BEG: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
8 Pull-ups or Ring Rows
8 Box Jumps
12 Kettlebell swings
WU: Warm-up (No Measure)
0.5 mile Bike
1 Minute Pigeon stretch each side
10 Push-ups
10 Ring Rows or Pull-ups
10 Box jumps
5 x 10 sec Hollow Rock holds