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


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs