Blackbird CrossFit – CrossFit
Overhead Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Deadlifts 225# / 165#
20 Wallballs
1 Rope Climb (Scale with 3 Raise/lowers or 9 ring rows)
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Deadlifts
15 Wallballs
3 Raise/lowers or 9 ring rows
WU: Warm-up (No Measure)
400M Run or Row
Bretzel 1 min each side
Lunges
Spiderman walks
10 Steering wheel squats
10 Banded Deadlifts
10 Banded Side Steps
10 Ring rows or Pull-ups
PVC Passthroughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cat and Cow pose