Announcements
Happy birthday Kenny! It’s birthday burpee time!
Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
5/6/15 (Time)
5 Rounds for Time:
400M Run
15 Wallballs 20# / 14#
Compare time to 5/6/15
BEG: Metcon (Time)
4 Rounds
200M Run
10 Wallballs
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs