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