Blackbird CrossFit – WOD

Open Gym

Lift is athletes preference or skill work

Metcon (Time)

Partner WOD
400M Run
Hang on Pull-Up bar
400M Run
Dip Support Hold
400M Run
Plank Hold
400M Run
Wall Sit

Partner 1 runs while partner 2 performs the hold. Then switch. 1 burpee penalty for every time a partner rests during a hold. The burpees are performed after the last run. Time ends after burpee penalty is completed.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC