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First Retest

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You’re not going to want to miss class today as it’s our first “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
90 second banded front rack stretch
20 scorpions
3 rounds:
8 kettle bell deadlifts
8 goblet squats
25 band pulls
PVC Progression
2 rounds:
5 front squats
5 push press
3 split
jerks

Strength: Clean & Jerk (every 1:20)
CrossFit & CrossFit Lean: 8×2, drop and reset

MetCon:
CrossFit & CrossFit Lean:
“DT”
5 Rounds
12 deadlifts (155#/105#)
9 hang power cleans (155#/105#)
6 shoulder to overhead (155#/105#)
Scaled: Do the exact same way you did for the original test!

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 rounds:
12 tempo squats (3 seconds down, fast up)
10 arm circles
10 push ups
10 ring rows

MetCon:
4 Rounds
10 power snatches (75#/55#)
20 wall balls
Cash out: 30/23 calorie bike