Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3)
Triple play, (3 Rounds for reps)
METCON 1: 5 Min AMRAP
3 Handstand pushups
6 Sumo Deadlift High Pulls 75# / 55#
METCON 2: 5 Min AMRAP
4 Thrusters 75# / 55#
8 Pull Ups
METCON 3: 5 Min AMRAP
5 Kettlebell Swings 53# / 35#
10 Knees to Elbows
BEG: Metcon (AMRAP – Reps)
METCON 1: 5 Min AMRAP
3 pushups
6 Sumo Deadlift High Pulls
METCON 2: 5 Min AMRAP
4 wall balls
8 Pull Ups
METCON 3: 5 Min AMRAP
5 Kettlebell Swings
10 Knees Raises or Sit-ups
3 rounds For Reps
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs