Blackbird CrossFit – CrossFit
Open Gym
11/17/14 (AMRAP – Reps)
15 Minute AMRAP
In Teams of 2:
Ascending Reps of 3,6,9,12,15,18…
– Cleans 95# / 65#
– Over the Bar Burpees
Break up the reps between partners as needed. Cleans must be completed before burpees are started.
*Scale the Clean with a Kettlebell swing for beginners not comfortable with a Clean.
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