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
Front Squat (1 x 1 x 1 x 1 x 1)
Gemini 1 (AMRAP – Rounds and Reps)
WOD 1
5 Minute AMRAP
3 Burpees
6 Dips
9 Wallballs 20# / 14#
12 Situps
Gemini 2 (Time)
WOD 2
WOD 1 Rounds for Time
3 Burpees
6 Dips
9 Wallballs 20# / 14#
12 Situps
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs