Blackbird CrossFit – WOD
Elevated Ring Rows (5 x 5 x 5 x 5 x 5)
Place heals on a box and perform ring rows with a violent hip extension and finishing with the rings pulled to the rib cage.
Metcon (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
3 Bear Complexes, 135# / 95#
9 Toes-To-Bar
12 Box Jumps 24″ / 20″
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs