Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
Teams of 3-4
100-75-50
Assault Bike (Cals)
Row (Cals)
Double-unders
1 DU=2 SU
25 Minute time cap
ALL: Metcon (Time)
Teams of 3-4
100-75-50
Assault Bike (Cals)
Row (Cals)
Double-unders
1 DU=2 SU
WU: Warm-up (No Measure)
WARM-UP
0.5 Miles on Bike
1 Minute each side Bretzel
10 GHD Sit-ups or Abmat SU
10 GHD Back extensions or Supermans
10 Ring rows or pull-ups
10 Steering wheel squats
PVC pass throughs