Blackbird CrossFit – CrossFit
Rope Climb (2 x 2 x 2 x 2 x 2)
The Dragon’s Tail (Time)
TEAM WOD
Together the team must complete:
15 Rope Climbs
200 Box Jumps 24″ / 20″
250 Slam Balls 20# / 15#
300 Kettlebell Swings 53# / 35#
*Team must have someone working on the Assault Bike at all times
Break work up as needed in any order. One person works at a time (3-4 athletes on team). Switch biker as needed. One Team per Rope
Record total team calories in comments
WU: Warm-up (No Measure)
Bike 0.8 Miles
Bear Crawl
Spiderman walk
10 Ring rows or Pull-ups
10 Kettlebell Swings
10 Slam Balls
10 Box Jumps
10 Burpees
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra pose