Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Rounds and Reps)
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
BEG: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP of:
5 pull-ups
10 push-ups
15 squats
WU: Warm-up (No Measure)
400M Row
Lax ball traps/shoulders
3x 10sec handstand holds
3 rounds of :
-5 pull-ups or ring rows
-10 push-ups
-15 Air Squats
10 empty bar Strict Presses
PVC Pass Throughs