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

Bench Press (5 x 5 x 5 x 5 x 5)

Metcon (Time)

800M Run

21 Kettlebell Swings 53# / 35#

21 Wallballs 20# / 14#

800M Run

15 Kettlebell Swings

15 Wallballs

800M Run

9 Kettlebell Swings

9 Wallballs

BEG: Metcon (Time)

200M Run

12 Kettlebell Swings 53# / 35#

12 Wallballs 20# / 14#

200M Run

9 Kettlebell Swings

9 Wallballs

200M Run

6 Kettlebell Swings

6 Wallballs

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs