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
Pistols (10 x 10 x 10 x 10 x 10 (5/side))
Metcon (Time)
Up and down the ladder
1 Deadlift 225 / 185
20 Double Unders (1DU=2SU)
3 Deadlifts
40 Double Unders
5 Deadlifts
60 Double Unders
7 Deadlifts
12 Cal Row
After the row go back down the ladder.
BEG: Metcon (Time)
Up and down the ladder
1 Deadlift
20 Jump Ropes
3 Deadlifts
40 Jump Ropes
5 Deadlifts
60 Jump Ropes
7 Deadlifts
8 Cal Row
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs