Blackbird CrossFit – WOD

Rope Climb (3 x 3 x 3 x 3 x 3)

GHD Situps (10 x 10 x 10 x 10)

GHD Back Extensions (10 x 10 x 10 x 10)

Sea legs (AMRAP – Reps)

12 Minute AMRAP

1 Minute Max Calorie Row

2 Minutes of Burpees (Tabata = 20s work / 10s rest)

Record total reps (Cals+Burpees)
Rx+

Substitue row with Sumo Deadlift High Pulls 75# / 55#

BEG: Metcon (AMRAP – Reps)

9 Minute AMRAP

1 Minute Max Calorie Row

2 Minutes of Burpees (Reverse Tabata = 20s work/10s rerst)

Record total reps (Cals+Burpees)

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

Grape Vine

Bear Crawl

3 Minutes of skill work or mobility

PVC Pass Throughs