Blackbird CrossFit – CrossFit
Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
Partner WOD
1 round for time:
250M Row
500M Row
800M Row
One partner at a time. Both partners row the same distance;
Partner 1 rows 250M then partner 2 rows 250M.
Partner 1 row 500M then partner 2 rows 500M
Patner 1 rows 800M the partner 2 rws 800M
Continue until 3 rounds is complete. Record the time when the final 800 is completed.
BEG: Metcon (Time)
Partner WOD
1 round for time:
200M Row
400M Row
600M Riow
One partner at a time. Both partners row the same distance;
WU: Warm-up (No Measure)
Row 400M
Sampson Stretch
10 Banded Deadlifts
10 GHD or Abmat Sit-ups
10 Banded side steps each foot
10 GHD Back Extensions or Supermans
10 Kettlebell Swings
10 Air Squats
PVC Pass throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Childs pose