Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Burpee / Pull up Ladder (AMRAP – Reps)
AMRAP 10 Min
Burpee / Pull Up Ladder
2 Burpees
2 Pull Ups
4 Burpees
4 Pull Ups
6 Burpees
6 Pull Ups…..
As much as you can get in 10 Min
BEG: Metcon (AMRAP – Reps)
8 Minute AMRAP
2 Burpees
2 Ring Rows
4 Burpees
4 Ring Rows
6 Burpees
6 Ring Rows…
As much as you can get in 8 Min
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs