Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Rowling (10 Rounds for distance)
Rowling is a rowing competition (game) that uses a similar format to that of a game of bowling.
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to a designated distance as possible.
For example, if the designated number is 100m; if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling. The goal is to have the lowest score for each round and the lowest accumulated score for the game.
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Air Squats
3 min of skill work or mobility
PVC Pass Throughs