Announcements
Happy Birthday Mike H & Tony! It’s birthday burpee time!
Blackbird CrossFit – WOD
Mobility Session
Metcon (Time)
4 rounds for time:
6 Turkish get-ups 53# / 35#
10 Toes to bar
15 Slam Balls 20# / 15#
20 Burpees
BEG: Metcon (Time)
3 rounds for time:
4 Turkish get-ups
8 Knee Raises
10 Slam Balls
12 Burpees
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs