Blackbird CrossFit – CrossFit
Bench Press (3 x 3 x 3 x 3 x 3)
Metcon (3 Rounds for reps)
4 Minute AMRAP’s
75 Double Unders (1DU=2SU)
-then
15 Air Squats
15 Burpees
*Rest 1 Minute
75 Double Unders
-then
10 Wallballs 20# / 14#
10 Burpees
*Rest 1 Minute
75 Double Unders
-then
5 Pistols each side
5 Burpees
Record the total reps for each 4 minute AMRAP separately
BEG: Metcon (3 Rounds for reps)
4 Minute AMRAP’s
50 Jump Ropes
-then
10 Air Squats
10 Burpees
*Rest 1 Minute
50 Jump Ropes
-then
8 Wallballs 20# / 14#
8 Burpees
*Rest 1 Minute
50 Jump Ropes
-then
5 Goblet Squats
5 Burpees
WU: Warm-up (No Measure)
Minute Jump Rope
90/90 Pec Stretch
10 Air Squats
10 Push-ups
10 GHD sit-ups or Abmat Sit-ups
10 GHD Back extensions or Supermans
10 Banded side steps
PVC Passthrough’s