Blackbird CrossFit – CrossFit

Push Press (5 x 5 x 5 x 5 x 5)

Gangnam style (AMRAP – Reps)

25 minute AMRAP

Teams of 3 or 4

100 cal row

50 Thrusters 95/65

100 cal row

50 Thrusters 135/95

100 cal row

50 Thrusters 155/105

100 cal row

50 Thrusters 185/135

* Break the row and thrusters up between teammates as needed.
Individuals needing to scale can do a reduced weight thruster or substitute with a wallball.

WU: Warm-up (No Measure)

400M Row

Pigeon 1 minute each side

Bear Crawl

Inch worms

Lunges

3 wall walk-ups or 10 Handstand push-ups

10 Ring rows or Pull-ups

10 Kettlebell presses each side

PVC Passthroughs

MOB: Warm-up (No Measure)

Down Dog / Pigeon / Child’s Pose