Announcements
Happy birthday Steph! It’s birthday burpee time!
Blackbird CrossFit – WOD
Hang Power Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
4 Rounds for Time:
10 Toes 2 Bar
8 Shoulder to overhead 135# / 95#
12 Box Jump 24″ / 20″
Rx+
12 T2B
12 S2O 135# / 95#
12 BJ 30″ / 24″
BEG: Metcon (Time)
3 Rounds for Time:
8 Knee Raises or Sit-ups
8 Push press
8 Box Jump
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs