Announcements
We will be hosting The MURPH Challenge on Memorial Day starting at 9am. Open to the public! Sign up at the front desk or contact us with questions.
Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Beginners: 2 Rounds
-Scale weight as needed
-Substitute Sumo Deadlift high-pull with Kettlebell swings
Warm-up 9 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Pizza delivery game