Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
WOD A
5 Minute AMRAP
30 Air Squats
20 Push-ups
10 Pull-ups
Rest 1 Minute
Beginners cut reps in half
Metcon (Time)
WOD B
Perform Rounds and Reps of WOD A for Time
30 Air Squats
20 Push-ups
10 Pull-ups
Beginners cut reps in half
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