Blackbird CrossFit – WOD

Rope Climb (3 x 3 x 3 x 3 x 3 )

Push up Progression (Week 3 Day 2)

Metcon (AMRAP – Rounds and Reps)

With a 15 minute time cap:

Run 800M

-Then-

AMRAP with Remaining Time

1 Wall walk up

10 Slam balls 20/15

20 Box Jumps 24/20

*At 10 min, run 400m

BEG: Metcon (AMRAP – Rounds and Reps)

With a 12 minute time cap:

Run 400M

-Then-

AMRAP with Remaining Time

1 Handstand hold or 3 modified Handstand push-ups

8 Slam balls

16 Box Jumps

*At 8 min, run 400m

Warm-up 13 (No Measure)

400M Row / Run / Jump Rope 2Min

Roll Tight muscles for 2 Minutes

10 Front to back leg swings

10 side to side leg swings

10 Lunge twists

10 Jump Squats

10 Burpees

3 min of skill work or mobility

PVC Pass Throughs