Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Turkish Get-ups 53# / 35#
15 Pull Ups
30 Kettle Bell Swings 53# / 35#
40 Sit-ups
30 Kettle Bell Swings
15 Pull Ups
10 Turkish Get-ups
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
6 Turkish Get-ups
10 Pull Ups
15 Kettle Bell Swings
20 Sit-ups
15 Kettle Bell Swings
10 Pull Ups
6 Turkish Get-ups
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