Blackbird CrossFit – WOD
Open Gym
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs
Metcon (AMRAP – Reps)
Event 3
“Vekter Special”
AMRAP in 8 minutes of:
30 Alternating Pistol Buy-in (Rx)
Overhead Lunges w/plate (45/35)(Scaled)
Then…
Complete AMRAP with time remaining:
2 Rope Climbs 17’(Rx) 14’(Scaled)
10 Snatches (135/95)Rx (95/65)
Scaled
2 Rope Climbs
10 Shoulder to Overhead (155/105)Rx (125/85)Scaled
Metcon (AMRAP – Reps)
AMRAP in 8 minutes of:
30 Lunges
Then…
Complete AMRAP with time remaining:
8 Ring Rows
12 Kettlebell swings
or
8 Ring Rows
12 Push Press