Announcements
Rope Climbs on Thursday! Remember to wear/bring long pants or tall socks.
Blackbird CrossFit – WOD
Hang Clean (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
7 Power Cleans (135/95)
7 Burpees
50 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Power Cleans or 10 Kettlebell Swings
5 Burpees
25 Jump Ropes
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs