“Level Testing” CrossFit WOD – Thursday December 1st, 2022
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
Carried Along (Time)
For Time:
25-20-15-10-5 Single Dumbbell Bench Press
50-40-30-20-10 Single Dumbbell Reverse Lunge Steps
100-80-60-40-20 Double Unders
Dumbbells: 50 / 35 lb
– Athletes can switch arms as needed on the bench and reverse lunges. Dumbbell can be held in any position for the lunges.
2022 11 30