Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3)
CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
BEG: Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
10 Wallballs or Thrusters, 45# / 35#
10 Pullups or ring rows
If 60+ reps are performed, this becomes an 8-Minute AMRAP.
If 120+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs