Blackbird CrossFit – CrossFit
Paused Front Squat (3 x 3 x 3 x 3 x 3)
2 count at the bottom of each rep
All: Metcon (AMRAP – Reps)
16 Minute AMRAP
Team WOD
Assault Bike 20/15 cals
15 Sit-ups
200M Farmer Carry 45# / 25#
4 teams perform wod conga line style. Record total team reps.
*Beginner scaling:
Bike 15/10 cals
15 sit-ups
100M Farmer Carry
WU: Warm-up (No Measure)
Run 400M
90 / 90 Pec Stretch
10 Toes to box Squats
10 GHD or Abmat Sit-ups
10 GHD back extensions or Supermans
10 Banded deadlifts
10 Wallballs
PVC Passthroughs
MOB: Warm-up (No Measure)
Couch Stretch
Cat / Cow Stretch