Blackbird CrossFit – WOD
Clean and Jerk (2 x 2 x 2 x 2 x 2)
Metcon (Time)
3 Rounds for time:
400M Run
5 Deadlift @ 75% of 1 Rep Max
15 Pull ups
BEG: Metcon (Time)
3 Rounds for time:
200M Run
5 Deadlift
10 Pull ups
Cool: Metcon (No Measure)
Team Crabwalk Relay Race:
Teams of 3 to 5 people
-Crab walk from grass to grass.
-Resting teammates hold front plank position.
-One teammate crabwalks at a time.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs