Warmup
• 20 cal Air-Bike / Row
4 Rounds of:
• 5 Hand Release Push-ups
• 5 Kettle Bell Swings 53/35#
• 5 Wall Ball Shots 20/14#
Strength
Weightlifting Competition Simulation
Snatch
• 5 min Warmup
• 3 attempts to establish heaviest lift
Clean & Jerk
• 5 min Warmup
• 3 attempts to establish heaviest lift
Conditioning
CrossFit Baseline Test
For Time:
• 500 m Row
• 40 Air Squat
• 30 Ab Mat Situps
• 20 Push Ups
• 10 Pullups
Where do you rank?
Time Chart (men / women):
3:45 / 4:40 Elite
4:30 / 5:35 Pro
5:15 / 6:30 Expert
6:15 / 7:30 Collegiate
7:15 / 8:30 Intermediate
8:15 / 9:30 Novice
9:15 / 10:30 Beginner
10:00 / 11:00 Time Cap
3 Rounds:
• 100 m Sled Pulls as heavy as possible