CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP AS NEEDED FOR TODAYS TESTS

Metcon (Weight)

1. STRENGTH

in 12 mins

in 3 sets build to max 5 rep sumo deadlift then continue in as many sets as needed to heaviest 1 rep

Metcon (Time)

2. SKILL INTERVAL CAPACITY

12 MIN CAP ON THIS

for time

*PERFORMED AS 1 MIN ON 1 MIN OFF:

30 RING OR BAR MUSCLE UPS FOR TIME

OR

50 TTB OR KNEE RAISES (performed the same way)

Metcon (Time)

3. DUMBELL BATTERY AND THRESHOLD CAPACITY

10 MIN TIME CAP

FOR TIME:

30 box jump overs

20 double dumbell snatches@22.5/15

20 box jump overs

30 double dumbell snatches@22.5/15

*THIS WILL TEST PURE THRESHOLD SO GET MEMBERS TO MOVE QUICK HERE AND PUSH THE PACE