Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 Toes to Bar
6 Thrusters 95# / 65#
6 Bar Facing Burpees
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Knee Raises or sit-ups
6 Wallballs or Empty Bar Thrusters
6 Burpees
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs