Announcements

The CINDY Challenge ends Saturday the 21st, get in your last few rounds now!

Blackbird CrossFit – WOD

Bench Press (1 x 1 x 1 x 1 x 1)

Metcon (Time)

10 Rounds

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Snatches 53# / 35#
Muscle-up Scaling

1MU = 3 Pull-ups + 6 Sit-ups

BEG: Metcon (Time)

6 Rounds

4 Pull-ups

6 Modified Handstand push-ups or 2 Wall Walk-ups with 10s hold

8 Kettlebell swings

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