Blackbird CrossFit – WOD
Split Jerk (1 x 1 x 1 x 1 x 1)
4 x 400M (Time)
With a running clock:
Run 400M
Rest 2 minutes
Run 400M
Rest 2 minutes
Run 400M
Rest 2 minutes
Run 400M
Record time on the clock when the final run is completed.
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs