Blackbird CrossFit – WOD

Rope Climb (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Rounds and Reps)

Partner WOD


-2k Row Buy-In-(split work between partners as you see fit)


50 Partner Wall-Balls (20/14) (25 each)

200 Meter Run w/ Med-Ball
Beginners can work with experienced athletes.

500M Row

15 Wallballs

200M Run no medball

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 Kip Swings

3x 10sec plank holds

3 min of skill work or mobility

PVC Pass Throughs