Blackbird CrossFit – CrossFit
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Rx+: 16.4 for time (Time)
16.4 for time
55 Deadlifts 225# / 155#
55 Wallballs 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Perform all reps for time.
BEG: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips