Announcements
No Yoga this Saturday 9/24. Dr. Chip will be holding a Master Your Mobility seminar at 10am instead!
Blackbird CrossFit – WOD
Front Rack Lunge (8 x 8 x 8 x 8 x 8 (4 per side))
Three Wise Men Tribute (3 Rounds for reps)
Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14 lbs)
BEG: Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 4 minutes of:
5 PVC Overhead Squats or Air Squats
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettle Bell Swings
10 Pull-Ups or Ring rows
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jump
15 Wall Balls
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