Blackbird CrossFit – WOD
Weighted dips (5 x 5 x 5 x 5 x 5)
Caterpillars gotta Climb (Time)
10 Rounds for Time:
15′ Rope climbs and Synchronized Walking Lunges
Split class into a Maximum of 4 teams.
One Teammate performs rope climbs while remainder of the team performs a single file synchronized walking lunge from rig to grass. Lunges start and finish at the Ropes. When team gets back to the ropes next teammate starts rope climbs. Repeat for 10 rounds.
3 ground to standing rope pulls =1 Rope Climb
6 Ring Rows =1 Rope Climb
Record total team rope climbs in comments.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs