Blackbird CrossFit – CrossFit

Open Gym

Firestone (Time)

Team 400m Tire Flip

Split athletes into 4 Teams.

First teammate starts by flipping the tire 6 times. Then they must complete a 400m Run and get back in line. The next athlete continues this cycle of 6 flips and 400 run. The tire must travel the entire 200m route twice.

If your team is only 2-3 people then complete just a 200m Flip but 400m runs.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC