Blackbird CrossFit – WOD
Bench Press (3 x 3 x 3 x 3 x 3 )
Run the Plank (AMRAP – Rounds and Reps)
10 Minute AMRAP
Partner one does 6 shuttle runs while partner two holds a plank. Partners switch when run is completed.
1 Shuttle run is from the line in front of the Blackbird wall to the opposite wall and back. Plank is held between the line and the Blackbird wall.
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Air Squats
3 min of skill work or mobility
PVC Pass Throughs