Blackbird CrossFit – WOD
weighted dips (5 x 5 x 5 x 5 x 5)
All: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
Ascending by 3 reps each round
3,6,9,12,15,18…
Handstand Pushups
Box Jumps 24″/20″
Burpee
Rx+ 10 Minute AMRAP
Ascending by 3 reps each round
Deficit HSPU 2×45/2×25
Box Jump 30″/24″
Burpee
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