Announcements
Class Schedule for Friday 11/27/15: 9:30am and 5pm
Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
Black Friday Gone Bad
3 Rounds of max reps for 1 minute of each movement (fight gone bad style)
Row for calories
Handstand Push-ups
Chest-to-bar Pull-ups
Front Squat 185/135
Double-unders
Rest 1 minute between rounds.
BEG: Metcon (AMRAP – Reps)
Black Friday Gone Bad
2 Rounds of max reps for 1 minute of each movement (fight gone bad style)
Row for calories
Push-ups or Scaled Handstand Push-ups
Ring Rows or Pull-ups
Air Squats or light back squats
Jump ropes
Rest 7 minutes between rounds. Try and match your reps from the 1st round
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