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
Bench Press (5 x 5 x 5 x 5 x 5 )
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
BEG: Metcon (Time)
Run 400M
Run 200M backwards
Run 400M
Run 200M backwards
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