Burpee Pull-up Triplet (M)

Blackbird CrossFit – CrossFitMetconMetcon (Time)4 Rounds for Time: 500m Row or 400m Ski 12 Burpee Pull-ups 21 Box Jumps 24/20Scaled VersionMetcon (Time)4 Rounds 250m Row or 200m Ski 10 Burpees + 10 Banded Pull-ups or Ring Rows 15 Box Jumps or Step-upsWarm-up...

Kids Club

Blackbird CrossFit – Kids ClubMetcon (AMRAP – Reps)Kids club – Please record the number of children you are brining to kids club

Kids Club

Blackbird CrossFit – Kids ClubMetcon (AMRAP – Reps)Kids club – Please record the number of children you are brining to kids club

Heavy Day

Blackbird CrossFit – CrossFitStrengthMetcon (3 Rounds for weight)For Load: Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 -Record heaviest load lifted in each movementIn today’s workout you have 3 lifts with a decreasing rep scheme....

Partner WOD

Blackbird CrossFit – CrossFitMetcon (Time)TEAM WOD Waterfall style Teams of 4-7 4 Rounds for Time: 250m/200m Row 20 Slam Balls 20#/15# 200m/150m Ski 20 Box Step-ups 24/20 20/15 Calorie Assault Bike 20 Double Dumbbell Hang Power Cleans 50#/35# *Waterfall style...

Kids Club

Blackbird CrossFit – Kids ClubMetcon (AMRAP – Reps)Kids club – Please record the number of children you are brining to kids club