Announcements
Blackbird will be closed this Saturday 11/7/15
Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Toes 2 Bar
10 Wall Balls 20# / 14#
15 Box Jumps 24″ / 20″
Rx+ : 15 Min AMRAP
5 T2B
10 Thrusters 95# / 65#
15 Box Jumps 30″ / 24″
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Knee Raises or 8 Sit-ups
10 Wall Balls
15 Box Jumps
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