Blackbird CrossFit – CrossFit

Metcon (Time)

TEAM WOD Waterfall style

Teams of 4-7

4 Rounds for Time:

250m/200m Row

20 Slam Balls 20#/15#

200m/150m Ski

20 Box Step-ups 24/20

20/15 Calorie Assault Bike

20 Double Dumbbell Hang Power Cleans 50#/35#

*Waterfall style means in your teams, one person starts at the first movement. Once they are done and move to the second movement, the next athlete can start the first movement. Each athlete continues through the line of movements, never passing the person in front of them. If you finish a movement before the person in front of you, simply wait until they are down, then continue down the line. As the workout progresses all athletes will be one the floor moving down the line, waiting for the person in front of them to finish or moving right to the next movement if the person in front of them is already done. Once all athletes complete 4 rounds each, score is team time.