Announcements

QuickFit

For time:
Row 1500m
100/70 Heavy Jump Rope
50 Steps Walking Lunge
25 Burpees

Core
3 rounds
10-15 Hip Extensions + :15 Hip Extension Hold
Rest as needed between sets

CrossFit

Cycle 2 – Test Week – Day 3
Compare to 10/11/2017

Warm Up

2 rounds
10 band pull aparts (standing on band)
10 Wall Balls

Strength

In 15 Minutes
Find 1RM Push Press

WOD

Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65

Competitor Extra

In a 10 minute window
Complete 3 sets of Handstand Push Ups for max total reps