Blackbird CrossFit – WOD

Assisted Muscle-ups (5 x 5 x 5 x 5 x 5)

Set rings at dip height and place a band between the rings. Sit on the band. Use the band to assist the pull-up and work on the transition (shoot through) into the bottom of the dip.

Jumping bar muscle-ups may also be performed. Focus efforts on the shoot through movement.

Metcon (Time)

BACFAT 7/12/14 Partner WOD
400 m Run (One at a time)
75 Power Cleans (Rx 135#/95#, scaled 95#/65#)
50 Bar facing burpees
75 Shoulder to overhead (Rx 135#/95#, scaled 95#/65#)
400 m Run (together)
*Split reps between partners as you see fit.

Warm-up 4 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Sprint from pushup
Sprint from back
PVC Pass Throughs