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


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs