Announcements
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
weighted dips (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
4 Rounds for time:
5 Pullups
10 Wallballs
15 Situps
20 Kettlebell Swings
25 Double Unders
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs