Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3)
Re-test Max unbroken Pull-ups
Max Pull-ups (AMRAP – Reps)
Complete as many un-assisted unbroken strict pull-ups as possible. Start with fully extended arms and finish with chin above the bar. Letting go of the pull-up bar will indicate the end of an unbroken set.
Metcon (Time)
800m run
15 Pull-ups
30 Air Squats
15 Burpees
30 Air Squats
15 Pull-ups
800m run
Rx Plus:
800m run
30 Pull-ups
60 Air Squats
15 Ground to Overhead 135 / 95
60 Air Squats
30 Pull-ups
800m run
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
200m run
10 Pull-ups
15 Air Squats
5 Burpees
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs