Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
3 Rounds for time of:
400m run or 500M row
8 Deadlifts 275/185
2 Rope Climbs
Scale 1 Rope climb with:
3 Chest to Bar Pull-ups
Or
6 Ring Rows
BEG: Metcon (Time)
3 Rounds for time of:
200m run or 300M row
8 Deadlifts
6 Hanging Knee Raises forming an X with your legs
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs