benchmark wod

Main – CrossFit

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A: Metcon (AMRAP – Reps)

PART “A” in 3min
200m Run then
AMRAP Air Squats
***REST 30sec BETWEEN AMRAPS***

B: Metcon (AMRAP – Reps)

PART “B” in 3min
200m Run then
AMRAP KBS (44/35#)
***REST 30sec BETWEEN AMRAPS***

C: Metcon (AMRAP – Reps)

PART “C”
1min AMRAP
Burpees over bar
***REST 2min***

D: Metcon (Weight)

PART “D”
8 min to find 1RM GROUND TO OH
Athlete can choose G2OH method but must do all lifts today with same movement and when retesting at end of challenge.