CrossFit Preferred

[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 9, 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:

Black Level Test – Coach will help you scale appropriately –

3 Parts to the Level 3 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 and Level 2 Test to qualify for Level 3.

PART 1

(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)

2000 METER ROW

PART 2

(3 MINUTES AT EACH STATION) MUST

SCORE AT LEAST 1 REP IN EVERY SECTION

WITH A TOTAL OF 80+ TO PASS PART 2

1. CHEST TO BAR PULL-UPS

2. DEADLIFT 315# MEN

155# WOMEN

3. HANDSTAND PUSH UP /

1 AB MAT WOMEN

4. SQUAT CLEAN AND JERK

155# MEN / 95# WOMEN

5. MUSCLE UPS

PART 3

RUN WITH #80 SANDBAG IN UNDER

45 MIN (MEN)

RUN WITH #40 SANDBAG IN UNDER

50 MIN (WOMEN)

3 MILE RUN

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*Optional CrossFit Endurance Workout*

Run 8 Miles – Look up CrossFit Preferred Endurance Group on Facebook to see where we are meeting up.[/vc_column_text][/vc_column][/vc_row]