Blackbird CrossFit – WOD
weighted dips (5 x 5 x 5 x 5 x 5)
Metcon (Time)
Partner WOD
400M Run
Hang on Pull-Up bar
400M Run
Overhead plate hold 45# / 25#
400M Run
Plank Hold
400M Run
Wall Sit
Partner 1 runs while partner 2 performs the hold. Then switch. 1 burpee penalty for every time a partner rests during a hold. The burpees are performed after the last run. Time ends after burpee penalty is completed.
Scaled – 200M Run
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs