Blackbird CrossFit – CrossFit
Back Squat (1 x 1 x 1 x 1 x 1)
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
BEG: CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)
Masters Scaled 55+
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 45# / 35#
6 Jumping Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 45# / 35#
8 Jumping Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 45# / 35#
10 Jumping Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
WU: Warm-up (No Measure)
400M Run
10 Down Dog / Cobra transitions
10 Ring rows or pull-ups
10 Banded side steps
10 Toes to box squats
10 Empty bar Overhead Squats
10 Kettlebell Swings
PVC Pass Throughs
MOB: Warm-up (No Measure)
Couch stretch or Bretzel