Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
Class divides into 2 Teams
2 Sled Push (1=up and back)
200M Farmer Carry (45/25)
In a relay fashion, the teams form a single file line each.
Athlete 1 starts with the sled push.
As soon as that athlete returns, he or she moves onto the farmer carry and Athlete 2 can then start the sled push… and so forth. Continue until time stops. Record personal rounds and reps. You may pass teammates on the farmer carry or run.
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs