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
Deadlift (1 x 1 x 1 x 1 x 1)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
1 DU = 2 SU
BEG: Metcon (Time)
50-40-30-20-10
Jump ropes
10 -10-10-10-10
Sit-ups
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs