Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (Time)
Partner WOD
200 Double Unders
20 Floor Wipers #115/ #85
100 Double Unders
36 Floor Wipers
80 Double Unders
50 Floor Wipers
50 Double Unders
Split work up evenly between partners.
One partner works at a time.
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