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
Back Squat (3 x 3 x 3 x 3 x 3)
Karen Likes to Clean (Time)
100 WallBalls 20# / 14#
3 Power Cleans 135# / 95# every time you take a break on wallballs
BEG: Metcon (Time)
50 wallballs
6 Kettlebell swings every time you take a break on wallballs
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs