Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Team Max Distance Row (Distance)
Split class into teams of 3-5 people
16 minutes max distance row, switching every 20 strokes
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