Saturday July 2nd, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 2, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
METCON:
CrossFit Preferred Red Level Test – Scale as needed. Pass if you are ready.
3 Parts to the Red Level 2 Test.
You must pass each part in order to move on.
Students must have completed and passed the
Level 1 Test “White Band” to qualify for Level 2.
PART 1
2 MILE RUN + 50 PULL-UPS
IN UNDER 20 MINUTES (MEN)
2 MILE RUN + 25 PULL-UPS
IN UNDER 25 MINUTES (WOMEN)
PART 2
10 CLEAN & JERKS AT BODY WEIGHT
+ 10 OVER HEAD SQUATS AT 3/4
BODY WEIGHT IN UNDER 10 MIN (MEN)
10 CLEAN & JERKS AT BODY WEIGHT
+ 10 OVER HEAD SQUATS AT 1/2 BODY
WEIGHT IN UNDER 12 MIN (WOMEN)
PART 3
50 BURPESS IN UNDER 4 MIN
(MEN AND WOMEN)
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Optional *CrossFit Endurance Workout*
Run 7 Miles or Hike with weight (Ruck) for 1 Hour[/vc_column_text][/vc_column][/vc_row]
2016 09 08