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