Announcements
Happy Birthday Bryan Trumbo! It’s birthday burpee time!
Blackbird CrossFit – WOD
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Women’s Rx 125#
BEG: Metcon (Time)
3 Rounds for time of:
15 Deadlifts
10 Pull-ups
6 Overhead weighted lunges (3/side)
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs