Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3 x 3)
Team Max Distance Row (Distance)
Split class into teams of 3-5 people
16 minutes max distance row, switching every 20 strokes
**Arms must remain fully extended through the entire row.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs