Announcements
Rope Climbs on Thursday! Remember to wear/bring long pants or tall socks.
Blackbird CrossFit – WOD
Push Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
21 – 15 – 9
Thrusters (95/65)
Box Jumps (30/24)
After everyone is done.
CASH OUT:
800M Indian Run with 8lb Medball in teams of 4 or 5 people.
BEG: Metcon (Time)
21 – 15 – 9
Wallballs
Box Jumps
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