Announcements
BBCF will be closed on Thanksgiving enjoy your rest day!
Class Schedule for Friday 11/27/15: 9:30am and 5pm
Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
For time:
3-6-9-12-15
Clean 135/95
Burpee Box Jump 24″/20″
Rx+
3-6-9-12-15
Hang Squat Clean 135/95
Burpee Box Jump 24″/20″
BEG: Metcon (AMRAP – Reps)
8 Minute time cap:
3-6-9-12 …
Kettlebell Swing or Clean
Burpee to a plate
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