Blackbird CrossFit – WOD

Open Gym

All: Metcon (Time)


10 Rounds

Split athletes into 4 teams

Teams will flip tires from grass to grass.

Single file line, first person flips the tire then jumps through the tire to the other side and lunge to the back of the line. Continue until the tire reaches the grass then turn the opposite direction.

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Grape Vine

Bear Crawl

3 Minutes of skill work or mobility

PVC Pass Throughs