Announcements
Blackbird will be closed this Saturday 11/7/15
Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
Jumpy Helen (Time)
3 Rounds for Time:
75 Double Unders
21 Kettlebell Swings
12 Pull-ups
BEG: Metcon (Time)
3 Rounds for Time:
50 Jump Ropes
15 Kettlebell Swings
9 Pull-ups or Ring Rows
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs