CrossFit WOD 07/13/2015

rotator_test_of_fitness

TEST DAY: THIS WEDNESDAY – All Classes

If this is your first test day:
– The 9 testing movements & workout will be posted on the board at the gym ONLY
– To move up to the next level you MUST pass 8 out 9 movements including the WOD
– You MUST complete everything within the 1 hour class with a CrossFit Coach present
– The most important thing to remember: Test Day is for feedback, there is no failure in CrossFit! 

TEST WEEK: Monday 20th  – Saturday 25th July

This is Unit 2 CrossFit’s First Test Week.

– This is an opportunity to test yourself on every aspect of CrossFit
– There are no standards to meet and no goals
– Just do your best

Test Week is FREE for all Unlimited* CrossFit Members
*If you are not Unlimited and you wish to take part in test week see Coach Ant to upgrade for the week

Sign Up Will Start This Thursday After Test Day!


07/13/2015

Strength:

Front Squat 3, 3, 3, 3, 3

WOD:

42-30-18 reps for time of:
Wall-balls 201410
Sumo deadlift high pulls 95/7575/6565/55
Box Jumps 30″24″20″
Push Presses 95/75 75/6565/55
Burpees

 

Posted in Workout of Day