Blackbird CrossFit – WOD

Snatch (3 x 3 x 3 x 3 x 3 )

Sea Sick Cindy 1 (Distance)

Team Row

16 minute AMRAP

Form teams of 3-5 people.

1 person rows for 2 minutes at a time

while rest of team does rounds of Cindy.

Switch rower every 2 minutes.

Record total team row distance

and personal rounds and reps of Cindy

Sea Sick Cindy 2 (AMRAP – Rounds and Reps)

5 Pull-ups

10 Push-ups

15 Air Squats

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs

Pull-up Progression (Week 6 Day 2 make up day)