Cary CrossFit WOD 12.9.13

By Posted in - Cary CrossFit WODs on December 8th, 2013 0 Comments

12′ to find Front Squat Max – coach must see attempt

If you find Fr. Squat Max before the 12′ limit, move to 80-90% of Fr. Squat Max for sets of 1 every two minutes

Rest 5′ and go over testing procedure for 2′ Pushup Test

2′ Pushup Test

Easy button placed on a 5kg plate. For the rep to count: Chest must click the easy button and arms must be fully extended at the top. If one of the 4 points of contact comes off of the floor at any time during the 2 minutes the test is over.

Record board attempts must be video recorded for accuracy.

Every Minute on the Minute for 12′
5 Pullups
7 V-Ups
9 Burpees

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