Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
Partner Rowing WOD
Row 3200M
Partner 1 – 400M Row
Partner 2 – Double kettlebell front rack hold 53#/35#
1 Partner will row for 400M then partners switch. Partner that is not rowing will hold 2 kettlebells in the front rack position until the row is complete. If there are not enough kettlebells hold a 135# / 95# barbell in the front rack position.
Scale – Row 250M
Lower KB weight
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs