Blackbird CrossFit – WOD
Push Press (3 x 3 x 3 x 3 x 3)
Trifecta (3 Rounds for reps)
4 Min AMRAP
21-15-9
Thruster 95# / 65# (Rx+ 135# / 95#)
Pull-ups (Rx+C2B)
-REST 3 Minutes
4 Min AMRAP
21-15-9
Deadlifts 225# / 155# (Rx+ 275#/185#)
Handstand Push-ups (Rx+ Deficit HSPU 45# / 25#)
-REST 3 Minutes
4 Min AMRAP
Clean and Jerks 135# / 95# (Rx+155# / 110#)
BEG: Metcon (3 Rounds for reps)
4 Min AMRAP
15-12-9
Wallballs
Pull-ups
-REST 3 Minutes
4 Min AMRAP
15-12-9
Deadlifts
Push-ups
-REST 3 Minutes
4 Min AMRAP
15-12-9
Kettebell Swings
Sit-ups
WU: Warm-up (No Measure)
0.5 Mile Bike
90/90 Pec stretch and Pigeon
High Kicks
Heal Kicks
Inch Worms
3 x 10sec handstand or 10 HSPU
10 Banded Deadlifts
10 Burpees
10 Slow PVC Thrusters
PVC Pass Throughs