Blackbird CrossFit – WOD
Open Gym
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
All: Metcon (Time)
Teams of 3
3 Rounds for time
400M Run
Max Bear Complexes 135# / 95#
Partner 1 runs 400M, Partners 2 and 3 perform max Bear Complexes until runner returns. One partner lifts at a time. All partners can use the same bar or seperate bars (if differents weights are needed). Record the time when all 3 teamates have completed 3 runs. Record total bear complexes in comments.
1 Bear Complex = 1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
* or 1 Squat Clean Thruster + 1 Back Squat Thruster