Blackbird CrossFit – WOD

Shoulder Press (1 x 1 x 1 x 1 x 1)

Continuous Thrusters (AMRAP – Rounds and Reps)

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute, continuing as long as you are able.

Use as many sets each minute as needed.

#95 / #65
Use 75% of your 1 rep max shoulder press.

Metcon (Time)

Run 400 x 3

Rest 1 minute between runs
Beginners run 200 x 3

Warm-up 2 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs