Blackbird CrossFit – CrossFit

Ab Rowling (AMRAP – Reps)


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