Blackbird CrossFit – WOD

Weighted Pull-ups (5 x 5 x 5 x 5 x 5)

Metcon (Time)

Team WOD:
Teams of 3-4
Teammate 1 rows 400M
Other teammates perform push-ups for duration of row.
Teammates rotate on rower until the equivalent of 100 push-ups (x) teammates are completed. Break up the reps between all of the teammates as you see fit.
Example 3 athletes perform 300 push-ups as a team.

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