Announcements
Happy Birthday Cindy Falconi! It’s birthday burpee time!
Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
The Columbian Bull (Time)
100 Double Unders
10 Floor Wipers
75 Double Unders
20 Floor Wipers
50 Double Unders
30 Floor Wipers
25 Double Unders
1DU = 2SU
BEG: Metcon (Time)
50 Jump Ropes
10 Sit-ups
35 Jump Ropes
15 Sit-ups
25 Jump Ropes
20 Sit-ups
15 Jump Ropes
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs