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