Blackbird CrossFit – CrossFit

Benchmark Workout

New Years Eve 12/31 (Time)

For Time:

31 Push Press 75#/55#

31 Lunges

31 Snatches 75#/55#

31 Toes-to-Bar

31 Push-ups

31 Deadlifts 75#/55#

31 Box Jumps 24/20

31 Back Squats 75#/55#

31 Double Unders

31 Thrusters 75#/55#

31 Pull-ups

31 Burpees

Scaled Version

Metcon (Time)

For Time:

15 Push Press

15 Lunges

15 Snatches

15 Toes-to-Bar

15 Push-ups

15 Deadlifts

15 Step-ups

15 Back Squats

15 Single Unders

15 Thrusters

15 Ring Rows

15 Burpees

Warm-up

Warm-up (No Measure)

SPECIFIC WARM-UP:

30 Jumping Jacks

then

5 Push Press

5/5 Reverse Lunges

5 Power Snatches

5 Toes-to-bar or Toes to Rings or Knee Raises

5 Push-ups

5 Deadlifts

5 Box Jumps

5 Back Squats

20 Double Unders or Single Unders

5 Thrusters

5 Pull-ups

5 Burpees

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 Couch Stretch

1:00 Overhead Wall Stretch