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“Level Testing” CrossFit WOD – Thursday January 6th, 2022

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Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Slow Burn (Time)

3 Rounds For Time:

500 Meter Bike/250M Row + 10 AbMat Sit-ups

1,000 Meter Bike/500M Row + 20 AbMat Sit-ups

1,500 Meter Bike/750M Row + 30 AbMat Sit-ups

Time Cap: 40 Minutes