Blackbird CrossFit – CrossFit
Benchmark Workout
Coach Mike (4 Rounds for reps)
4 Rounds of
AMRAP 4
3 Squat Cleans (115/75#)
5 Pull-ups
7 Burpees Over the Bar
Rest 2 mins between rounds
*Score is total reps completed in each round
Scaled Version
Metcon (4 Rounds for reps)
4 Rounds of
AMRAP 4
3 Squat Cleans (65/45#)
5 Ring Rows
5 Burpees
Rest 2 mins between rounds
*Score is total reps completed in each round
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
5 Bootstrap Squats
5 Ring Rows
5 Air Squats
5 Yoga Push-ups
2 Burpees
SPECIFIC WARM-UP
5 Scap Pull-ups
5 Kip Swings
3-5 Strict Pull-ups
5 Kipping Pull-ups
5 Elbow Rotations / Side
5 Down and Finish
5 Elbows High and Outside
5 Hang Power Cleans + Front Squats
5 Hang Squat Cleans
5 Squat Cleans
PROVE IT PRACTICE ROUND
AMRAP 2
3 Squat Cleans
5 Pull-ups
7 Burpees Over the Bar
Cool Down
Warm-up (No Measure)
ACCUMULATE
2:00 Pigeon / Leg
2:00 Couch Stretch / Leg