Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 Double Under on Muscle-up side of Gym
Lunge from the rig to the Blackbird wall
15 Wall Balls 20/14
Lunge to the rig
20 Double unders
Lunge from rig to BB wall
15 Slam Balls 20/15
Lunge to rig
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
40 Jump Ropes on Muscle-up side of Gym
Lunge from the rig to the Blackbird wall
10 Wall Balls
Lunge to the rig
20 Double unders
Lunge from rig to BB wall
10 Slam Balls
Lunge to rig
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