Announcements
Happy Birthday Sara W! It’s birthday burpee time!
Blackbird CrossFit – WOD
Squat Clean (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Ascending Reps of:
1 Shuttle Runs
2 Slam Balls 20# / 15#
3 Shuttle Runs
4 Kettlebell Swings 53# / 35#
5 Shuttle Runs
6 Slam Balls
7 Shuttle Runs
8 Kettlebell Swings
… Continue with ascending reps
*example of how to record score if you complete 6 slam balls and 3 shuttle runs = 6 rounds and 3 reps
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
Ascending Reps of:
1 Shuttle Runs
2 Slam Balls
3 Shuttle Runs
4 Kettlebell Swings
5 Shuttle Runs
6 Slam Balls
7 Shuttle Runs
8 Kettlebell Swings
… Continue with ascending reps
*example of how to record score if you complete 6 slam balls and 3 shuttle runs = 6 rounds and 3 reps
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