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Blackbird CrossFit – CrossFit
Bench Press (1 x 1 x 1 x 1 x 1 )
2017 Gemini Games WOD 2 (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10 Minutes:
60 Calorie Row
50 Deadlifts 135/95 lbs,
40 Hang Power Cleans
30 Front Squats 135/95 lbs,
20 Push Press 135/95 lbs,
10 Burpee Box Jump Overs 24/20”
Break work up between partners as needed. Complete 1 movement before moving to the next.
Rx+: Same rep counts.
All barbells are 155/105 lbs
Sub burpees with 10 Muscle-ups
BEG: Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 10 Minutes:
40 Calorie Row
30 Deadlifts
20 Kettlebell Swings
15 Goblet Squats
10 Push Press
5 Burpees
WU: Warm-up (No Measure)
400M Row
Pigeon 1 minute each side
10 Push-ups
10 Banded Deadlifts
10 Steering Wheel Squats
10 Empty Bar Push-presses
10 Kettlebell Swings
10 Bottoms Up Kettlebell Presses each side
PVC Pass Throughs
MOB: Warm-up (No Measure)
90/90 Pec Stretch / Pigeon Stretch