Blackbird CrossFit – WOD
Clean (2 x 2 x 2 x 2 x 2)
4 x 400M (Time)
With a running clock:
Run 400M
Rest 2 minutes
Run 400M
Rest 2 minutes
Run 400M
Rest 2 minutes
Run 400M
Record time on the clock when the final run is completed.
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
Cash Out
800m Run (Time)
Max Effort 800m Run