Blackbird CrossFit – WOD
Open Gym
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
Run 1 Mile
Then with remaining time
12 Kettlebell swings 53 / 35 (add 3 reps each round)
6 Pistols per side (add 2 reps each round)
1 Rope Climbs (add 1 rep each round)
Record rounds and reps after your 1 mile run
BEG: Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
Run 800
Then with remaining time
9 Kettlebell swings (add 3 reps each round)
6 lunges per side (add 2 reps each round)
6 Ring Rows (add 2 rep each round)
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips