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