Blackbird CrossFit – WOD
Metcon (Time)
Partner Relay Run
4 Rounds for time:
800M Runs
Tag out with your partner every 800m until each person has completed 4 800m Runs.
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips