Announcements
Blackbird will be closed this Saturday 11/7/15
Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
BEG: Metcon (Time)
3 Rounds for time:
12 Deadlifts or suitecase kettlebell deadlift
9 Hang Cleans or kettlbell swings
6 Push Jerks / Shoulder to Overhead
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