Announcements
Happy birthday Emma! It’s birthday burpee time!
Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
3 Rounds for time:
400M Run
20 Squat Cleans 95# / 65#
20 Burpees
Rx+ WOD is Helton
Rx+: Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Substitute dumbbells with Barbell 100 / 70
BEG: Metcon (Time)
3 Rounds for time:
200M Run
15 Cleans or Kettlebell swings
10 Burpees
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