Announcements
We are hosting a special event on Sunday, July 24th @ 10am….3-2-1 Mile Run for Cool Kids Campaign with a BBQ & CrossFit Games Viewing Party afterwards!
Blackbird CrossFit – WOD
Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
5 Rounds:
15 Box Jump 24″ / 20″
15 Push Press 95# / 65#\
15 Hollow Rocks
BEG: Metcon (Time)
3 rounds:
10 Box Jump
10 Push Press
10 Hollow Rocks
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs