Announcements

Rope Climbs on Thursday 1/29. Please wear pants or high socks and bring gloves.

Blackbird CrossFit – WOD

Shoulder Press ( 5 x 5 x 5 x 5 x 5)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Hand Stand Push Ups

7 Double Wallballs 20# / 14# (2 squats per throw)

9 Slam Balls 20# / 15#

BEG: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Push Ups or 30 sec Hand Stand hold

7 Wallballs

9 Slam Balls

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