Blackbird CrossFit – CrossFit

Ab Rowling (AMRAP – Reps)


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


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