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


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs