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)

400M Run

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

Bear Crawls

Duck Walks

Backward Slow Jog

5 Paused Steering Wheel Squats

10 Down Dog to Cobra transitions

3 min of skill work or mobility

PVC Pass Throughs