Row 300 calories (not for time)
Category: .Your WODs
3 rounds for time of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 53/35 lbs
15 Pull-ups
10 Back Squats, 225/155 lbs
Scale as needed.
Five 3-minute rounds of:
185/125-lb.* front squats, 10 reps
10 box jumps, 36/28-in.* box
Row for max calories
Rest 3 minutes between rounds.
taken from CF mainsite
*Intermediate Scale: use 155/105lb front squats, 30/24-in. box
*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box
5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb./35-lb. dumbbells
45-lb./35-lb. dumbbell waiter walk, 50 meters, right arm
45-lb./35-lb. dumbbell waiter walk, 50 meters, left arm
Beginner Scale:
3 rounds for time of:
Row 1,000 meters
200-m farmers carry, 25-lb./15-lb. dumbbells
25-lb./15-lb.* dumbbell waiter walk, 50 meters, right arm
25-lb./15-lb.* dumbbell waiter walk, 50 meters, left arm
taken from Crossfit mainsite
“DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
About these BTWB tests:
Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it! Tests 1, 2 & 3 were posted last week.