Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Caterpillars gotta Climb (Time)
TEAM WOD
8 Rounds for Time:
15′ Rope climbs and Synchronized Walking Lunges
Split class into a Maximum of 4 teams.
One Teammate performs rope climbs while remainder of the team performs a single file synchronized walking lunge from grass to grass. Lunges start and finish at the Ropes. When team gets back to the ropes next teammate starts rope climbs. Repeat for 10 rounds.
*Scaling option
1 Rope Climb = 3 ground to standing rope pulls
Record total team rope climbs in comments.
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs