Blackbird CrossFit – WOD

Clean (3 x 3 x 3 x 3 x 3)

Metcon (Time)

Partner WOD

4 Rounds for time

1 Partner runs 400 Meters while other partner hangs from the pull-up bar. Then switch.

Accrue a 5 calorie penalty row for each time a partner drops from the pull-up bar. All calories will be rowed by both partners after the 4th round. Record time when all calories are completed.
Scale pull-up bar hangs with an elevated (feet on box) ring row hold.

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs