Blackbird CrossFit – CrossFit
Open Gym
Metcon (Time)
Teams of 3:
5 rounds
-200M Run
– Bench press max reps 135# / 85#
– Rest (Spot bench)
*One teammate runs 200M, teammate 2 performs max bench press until teammate 1 finishes run. Resting teammate spots bench. Continue rotating until all teammates have completed 5 rounds. Record team time for score and personal bench reps in comments.
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