Blackbird CrossFit – WOD

Front Squat (1 x 1 x 1 x 1 x 1)

Metcon (Time)

400M Run

2 min rest

400M Run

1:30 min rest

400M Run

1 min rest

400M Run

BEG: Metcon (Time)

200M Run

2 min rest

200M Run

1:30 min rest

200M Run

1 min rest

200M Run
or

4 x 400M with 2 min rest between each run

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs