Today is a nice little guage of where you are, CrossFit Total
CrossFit Total1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Add all weights together for CrossFit Total Score
SpitFire Endurance
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
PTL WODWalking Lunges-100 Meter
10 Mountain Climbers
100 Meter Sprint-x2
2 Rounds
Good scores on the Pool WOD, Thank you for all of those that came out to show their support, was a fun event we might have to do again.
WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.
