10-01-2015 " LR Capacity Test"

New Website: www.crossfit-yelm.com

Warm-up:
10 Ring Rows
10 H/R Push-ups
10 Jumping Lunges
:30 sec Goblet Squat Holds x3
10 PVC pass throughs
10 Prayer stretches with PVC

Metcon:
Paleo Challenge Test

13 minute clock:

4 Minute of Max calorie Row
1 Minute Rest
3 Minute of Chest to Bar Pull Ups
1 Minute Rest
2 Minute of Back Squats (165/115 - out of rack)
1 Minute Rest
1 Minute Shoulder to Overhead (135/95 lbs - off ground)

Level 3 -Above
Level 2 -Reg. Pull-ups, (115/95) Men and (80/65) Women
Level 1 -Jumping Pull-ups, Air Squats & (65/45) shoulder to Overhead M/W
Non Challenge People - Back Squat comes off the ground & same weight as S2O
Rx 3 =155/ 105 Rx 2 = 135/ 95
Rx 1 = 115/ 75
CrossFit Yelm