Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
ALL: 500m Row (Time)
Max Effort 500m Row
Perform 5 times.
Use the rower clock for the time.
Use the first set as a warm-up.
Rest as needed between sets.
Record the best time.
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs