Saturday June 4th, 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=”June 4, 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 White Level Test Workout
Choose 10 out of 11 of these exercises. Must pass with
an 80% rate. 1 minute rest between each exercise.
1. PUSH UPS
40 m. 40 w. (knees) consecutive
2. SIT-UPS
65 in 2 minutes
3. SQUATS
80 in 2 minutes
4. BURPEES
20 in 1 minute
5. HAND STAND
Hold for 70 seconds
6. THRUSTERS
15x 75# m. 55# w.
7. WALL BALLS
15x 20# m. 14# w.
8. PUSH PRESS
15x 75# m. 55@ w.
9. JUMP ROPE #500 in a row or
15 double unders
10. BOX JUMP
20” 20 times consecutive
11. 400 METER RUN
1:45 Men 1:55 Women
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2016 09 08