Announcements about Saturday 11/22:
* 10am Open Gym CANCELLED.
* Come participate in the Run of the Century 5K
Saturday, November 22, 2014 @ 8:45am
@ Century High School to benefit Century Athletics and Juvenile Diabetes Research Fund (JDRF).
* YOGA @ 11:15am
* CrossFit Kids @ 1pm
Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
15 Minute AMRAP
In Teams of 2:
Ascending Reps of 3,6,9,12,15,18…
– Cleans 95# / 65#
– Over the Bar Burpees
Break up the reps between partners as needed. Cleans must be completed before burpees are started.
*Scale the Clean with a Kettlebell swing for beginners not comfortable with a Clean.
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Air Squats
3 min of skill work or mobility
PVC Pass Throughs