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
Snatch (1 x 1 x 1 x 1x 1)
Deja vu (Time)
10 Turkish Get-Ups (55/35)
*Then 3 Rounds of
20 Overhead Squats (95/55)
20 Wipers (95/55)
20 KB swings (53/35)
*Finish with
10 Turkish Get-Ups (55/35)
BEG: Metcon (Time)
6 Turkish Get-Ups
*Then 3 Rounds of
10 Thrusters / Wallballs
10 Wipers / K2E or Knee Raises
10 KB swings
*Finish with
6 Turkish Get-Ups
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs