Blackbird CrossFit – CrossFit
Ab Rowling (AMRAP – Reps)
Rowling
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100M distance as possible. Only full pulls are allowed. No partial pulls as you near 100M. The goal is to have the lowest score for each round and the lowest accumulated score for the game.
For example, if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling.
Odd round=GHD sit-ups
Even round= wipers 135/95
Beg=score
Rx=2x score
Rx+=3x score
*All reps capped at 20.
Metcon (AMRAP – Reps)
12 minute EMOM
-Odd minutes
40ft sprint
Max slam balls 20/15
-Even minutes
40ft sprint
Max Box Jumps 24/20
Place Slam Balls on the line under the muscle-up rings and the boxes on the line closest to the blackbird wall. The distance between the movements is 40ft. Record total reps. The run does not count for a rep.
WU: Warm-up (No Measure)
Row 800M
10 GHD Back Extensions
Walking Lunges
10 Ring Rows or Pull-ups
10 Dips
10 Slam Balls
10 Box Jumps