Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (3 Rounds for weight)
Partner Tabata Burden Run
Move as much weight as possible in 4 minutes. All plates, kettlebells, wallballs and slamballs will be laid out on the grass. Partner 1 will perform shuttle runs to the weights and return with as much weight as possible for 20 seconds. Rest 10 seconds. Partner 2 will performshuttle runs to the weights and return with as much weight as possible for 20 seconds. Rest 10 seconds. Repeat cycle for 4 minutes. At the end of 4 minutes weight will be added up for a score. If all weights have been moved the workout stops and weights are totaled. Play 3 rounds and reset to opposite side of gym when needed.
Compare to 4/1/15
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs