Happy Birthday Carol! It’s birthday burpee time!

Blackbird CrossFit – CrossFit

Linda (Time)


Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Metcon (Time)


Deadlifts – Moderate weight

Bench Press or push-ups

Cleans or Kettlebell swings

DODGEBALL !!! (No Measure)

Split into equal teams and let the chaos ensue.

Penalty movements and reps will be indicated by the coach.

WU: Warm-up (No Measure)

400M Row

Cat / Cow Pose

10 Banded Deadlifts

10 Push-ups

10 Kettlebell Swings

10 Ring Rows or Pull-ups

10 Box Jumps

PVC Pass Throughs

MOB: Warm-up (No Measure)

Cat / Cow / Pigeon Pose

90 / 90 Pec Stretch