Blackbird CrossFit – WOD
Rope Climb (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP
12 Burpees
12 Pull-ups
BEG: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
8 Burpees
8 Pull-ups
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs