Blackbird CrossFit – WOD

Open Gym

Partner Angie (Time)

For Time:

100 pullups

100 pushups

100 situps

100 air squats

– Each partner performs 50 reps of each movement.

– One partner works while other rests

– Break up reps as needed

– 100 reps of one movement must be completed before starting the next

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs