Announcements
Happy birthday Danielle! It’s (modified pregnant girl) birthday burpee time! 😉
Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Ascending by 3 reps
3 – 6 – 9 – 12 – 15…
Pull-ups
Push-ups
Air squats
Rx+
Ascending by 3 reps
Chest 2 Bar Pullups
Hand release Push-ups
Pistols (Reps are total for alternating legs. Not per each leg) 3 reps = R+L+R, 6 = R+L+R+L+R+L
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
Ascending by 3 reps
3 – 6 – 9 – 12 – 15…
Pull-ups
Push-ups
Air squats
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs