Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Ascending reps 8 – 10 – 12 – 14 ….
Overhead squat (95#/65#)
Chest-to-bar pull-ups
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Ascending reps 8 – 10 – 12 – 14 ….
PVC Overhead squat or back squat
pull-ups
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs