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