Announcements
Rope Climbs on Thursday 1/29. Please wear pants or high socks and bring gloves.
Blackbird CrossFit – WOD
Overhead Squat (5 x 5 x 5 x 5 x 5)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
30 Jump ropes
10 Sit-ups
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