Announcements
Starting Monday 1/26/15 please bring clothes suitable for running outside.
Blackbird CrossFit – WOD
Split Jerk (1 x 1 x 1 x 1 x 1 )
Triple play, (3 Rounds for reps)
METCON 1: 5 Min AMRAP
3 Handstand pushups
6 Sumo Deadlift High Pulls 75# / 55#
METCON 2: 5 Min AMRAP
4 Thrusters 75# / 55#
8 Pull Ups
METCON 3: 5 Min AMRAP
5 Kettlebell Swings 53# / 35#
10 Knees to Elbows
1 Minute Rest Between Metcons
Scaling:
METCON 1: Push-ups and KB SDHP
METCON 2: Wallballs and Banded PU
METCON 3: KB swing and Sit-ups
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs