Blackbird CrossFit – WOD
Black Friday Gone Bad (AMRAP – Reps)
3 Rounds of max reps for 1 minute of each movement (fight gone bad style)
Row for calories
Handstand Push-ups
Chest-to-bar Pull-ups
Front Squat 185/135
Double-unders
Rest 1 minute between rounds.
BEG: Metcon (AMRAP – Reps)
Black Friday Gone Bad
2 Rounds of max reps for 1 minute of each movement (fight gone bad style)
Row for calories
Push-ups or Scaled Handstand Push-ups
Ring Rows or Pull-ups
Air Squats or light back squats
Jump ropes
Rest 7 minutes between rounds. Try and match your reps from the 1st round
WU: Warm-up (No Measure)
400M Row
Bretzel Stretch 1 minute each side
5 Wall Walk ups
10 Ring rows or Pull-ups
10 Air Squats
1 Minute Jump Rope
10 Banded Deadlifts
10 GHD Sit-ups
PVC Pass Throughs