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