Announcements
Happy Birthday Devon! Lucky you, it’s birthday burpee time!
Blackbird CrossFit – WOD
Deficit Hand Stand Push-ups (Distance)
3 x 3 x 3 x 3 x 3
4 Leaf Clover 2015 (Time)
3 Rounds For Time
17 Snatches 75# / 55#
17 Box Jumps 24″ / 20″
17 Toes to Bar
17 Burpees
BEG: Metcon (Time)
2 Rounds For Time
12 Slam Balls
12 Box Jumps
12 Knees to Elbows or sit-ups
12 Burpees
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs