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


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs