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