Blackbird CrossFit – CrossFit

Benchmark Workout

Noulders (Time)

For Time:

50 Wall Balls 20#/14#

25 Pull-ups

20 Hang Power Cleans 95#/65#

50 Wall Balls 20#/14#

20 Pull-ups

15 Hang Power Cleans 115#/75#

50 Wall Balls 20#/14#

15 Pull-ups

10 Hang Power Cleans 135#/95#

Scaled Version

Metcon (Time)

For Time:

25 Wall Balls

20 Ring Rows

15 Hang Power Cleans

25 Wall Balls

15 Ring Rows

10 Hang Power Cleans

25 Wall Balls

10 Ring Rows

5 Hang Power Cleans

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 Rounds of

20 Jumping Jacks

5 Bootstrap Squats

10 Alt. Groiners

5 Ring Rows

5 Air Squats

SPECIFIC WARM-UP

10 Bed Ball Front Squats

5 Wall Balls

5 Kip Swings

5 Strict Pull-ups

5 Pull-ups

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans

PRE WOD

3 Rounds

5 Wall Balls

5 Pull-ups

5 Hang Power Cleans

Cool Down

Warm-up (No Measure)

2:00 Pigeon Stretch per leg

1:00 Foam Roll Each Quad