Blackbird CrossFit – WOD
Push Press (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
Teams of 3
On the Minute for 15 minutes
Station 1 – 5 Pull-Ups*, 10 Pushups, 15 Air Squats, rest with remainder of minute
Station 2 – Max Sumo Deadlift High Pulls 75# / 55#
Station 3 – 25 Abmat Situps, rest with remainder of minute
Athletes start at different stations. Rotating on the minute, score is total SDHP.
*No band for scaling pull-ups. Substitute with ring rows or jumping pull-ups.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs