Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
Pull-up Progression (Week 5 Day 2 Make up day.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes of:
15 Wall Balls 20/14
10 Power Cleans 95/65
5 Overhead Squats 95/65
Rx Plus:
AMRAP 12 Minutes of:
15 Wall Balls 20@11′ / 14@10′
10 Power Cleans 135/95
5 Overhead Squats 135/95
BEG: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes of:
10 Wall Ball
8 Kettle Bell Swings
4 PVC Overhead Squat or Air Squats
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs