Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
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
3 min of skill work or mobility
PVC Pass Throughs