Blackbird CrossFit – CrossFit
Ab Rowling (AMRAP – Reps)
Rowling
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100M distance as possible. Only full pulls are allowed. No partial pulls as you near 100M. The goal is to have the lowest score for each round and the lowest accumulated score for the game.
For example, if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling.
Odd rounds: GHD or Abmat Sit-ups
Even rounds: GHD Hip Extensions or Supermans
Rx+ = x3 reps
Rx = x2 reps
Scaled = x1 reps
Metcon (Time)
3 Rounds:
15 Deadlifts 135# / 95#
12 Front Squats 135# / 95#
10 Jerks 135# / 95#
50 Double Unders
BEG: Metcon (Time)
3 Rounds:
10 Deadlifts
8 Front Squats or Air Squats
6 Push-presses
40 Jump Ropes
WU: Warm-up (No Measure)
ROW 400M
Jump Rope 2 minutes
10 GHD or Abmat Sit-ups
10 GHD back extensions/Supermans
10 Banded deadlifts
10 Air Squats
10 Empty Bar Push presses
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra
Bretzel