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


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


10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

3 min of skill work or mobility

PVC Pass Throughs