Blackbird CrossFit – WOD
Team 400m Tire Flip
Split athletes into 4 Teams.
First teammate starts by flipping the tire 6 times. Then they must complete a 400m Run and get back in line. The next athlete continues this cycle of 6 flips and 400 run. The tire must travel the entire 200m route twice.
If your team is only 2-3 people then complete just a 200m Flip but 400m runs.
Beginners will flip the tire 3 times and run 200M
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
3 min of skill work or mobility
PVC Pass Throughs