Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Ascending ladder of:
2, 4, 6, 8, 10, 12…..
Pistols (half each side)
Push-ups
Score example:
finished 8 pistols and 2 push-ups = 6 rounds and 10 reps
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Ascending ladder of:
2, 4, 6, 8, 10, 12…..
Air squats
Push-ups
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs