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First Day of Tier Testing! (11/2/17)

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You can find more information about Tier Testing here.

GROUP CLASS WORKOUT

Warm Up:
6 Rounds:
30 second work machine
20 second rest
30 second push up plank hold
20 second rest
Finish with:
90 second standing hamstring stretch

MetCon:
CrossFit:
 Tier Testing
Tier 4:
500 meter row (under 2:00/2:20)
20 unbroken kettlebell swings (53#/35#)
30 burpees under 2:00
Skill Work:
pull ups, muscle ups and double unders

CrossFit Lean:
35 minute AMRAP
20 AbMat sit ups
400 meter run
20 med ball slams (20#/16#)