Blackbird CrossFit – WOD
Hang Snatch (2 x 2 x 2 x 2 x 2)
Metcon (Time)
240 USMC Birthday Partner WOD!
Each partner completes 5 rounds of:
20 – Double Unders (60 singles)
15 – Lunges (alternating legs)
10 – Shoulders to overhead (95/65)
2 – Rope climbs (6 rope climb progressions or ring rows)
– While one partner is working through the round the other is rowing 500m or running 400m.
– If you complete the round before your partner returns from the run, then you get a short rest until he/she returns and you switch out. Or if your partner completes the run before you are finished with the round, then he/she is the one that gets a short rest until you switch out.
– Once each person finishes the 5 rounds you then execute 5 tire flips in order to equal a total of 240 reps to represent the 240 birthday of the Marine Corps!
BEG: Metcon (Time)
Each partner completes 5 rounds of:
20 – Jump Ropes
8 – Lunges (alternating legs)
6 – Shoulders to overhead
6 – Ring rows
– While one partner is working through the round the other is rowing 400m or running 200m.
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs