Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 2 x 2 x 1 x 1)
Bring gloves and long pants or high socks.
Metcon (Time)
Partner Relay Race for Time:
-Partner 1
20 Burpees
15 Slam Balls
Overhead lunge with S-Ball to Partner 2.
-Partner 2
Overhead lunges with S-Ball to wall
15 Slam Balls
15 Wall Balls
Overhead lunge with W-Ball to Partner 1.
-Partner 1
Overhead Lunge with W-Ball to wall
15 Wall Balls
15 KB swings
Overhead Lunge with KB to Partner 2
-Partner 2
Overhead lunge with KB to wall
15 KB swings
20 Burpees
Working partner is at Blackbird wall
Resting partner is at Muscle up ring wall
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