Blackbird CrossFit – CrossFit

Ab Rowling (AMRAP – Reps)


Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100M distance as possible. Only full pulls are allowed. No partial pulls as you near 100M. The goal is to have the lowest score for each round and the lowest accumulated score for the game.

For example, if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling.
Odd Rounds: GHD Sit-ups or Abmat sit-ups

Even Rounds: Wipers 135#/95#

Scaled = 1 rep per meter

RX = 2 reps per meter

RX+ = 3 reps per meter

Metcon (Time)

10 Rounds

2 Muscle-ups

4 Handstand Push-ups

8 Dumbell Snatches 50# / 35#
Muscle-up Scaling:

Jumping Muscle-ups


8 Jumping Pull-ups + 12 Sit-ups

BEG: Metcon (Time)

6 Rounds

4 Pull-ups

6 Modified Handstand push-ups or 2 Wall Walk-ups with 10s hold

8 Kettlebell swings

WU: Warm-up (No Measure)

400M Run or Row

10 Down Dog to Cobra transitions

10 GHD or Abmat sit-ups

10 GHD Back extensions or Supermans

10 Ring rows or Pull-ups

10 Handstand push-ups or Push-ups

10 Kettlebell swings

PVC Passthoughs

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”