Blackbird CrossFit – WOD
Hang Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
800M Run
Rest 2 Minutes
800M Run
Rest 2 Minutes
800M Run
Clock runs continuously from the start.
Record time when final 800M is completed
Beg: Metcon (Time)
400M Run
Rest 2 Minutes
400M Run
Rest 2 Minutes
400M Run
Clock runs continuously from the start.
Record time when final 800M is completed
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs