The 2016 Good Life Challenge Benchmark
Hello CrossFit Syracuse. The Skill/Strength today and the WOD today will both be retested in 4 weeks. As you can see, we will be building to a 2 rep max front squat today. One goal is to increase everyone’s squat weight today by 5lbs. over the course of 4 weeks. Another goal is to decrease the time it takes to complete the WOD or increase the amount of work completed before reaching the time cap. Good Luck!
Please please arrive early today so that you can have your measurements taken before you class starts.
Skill/Strength
Front Squat – Build to a 2 Rep Max in 12 Minutes
WOD
1 Round For Time (15 min Time Cap)
15 Chest to Bar Pull-Ups (Rx+ 7/5 Muscle Ups)
50 Double Unders (100 Singles to Scale)
30 Thrusters (75/55) (Rx+ 95/65)
15 Chest to Bar Pull-Ups (Rx+ 7/5 Muscle Ups)
50 Double Unders
20 Thrusters (75/55) (Rx+ 95/65)
15 Chest to Bar Pull-Ups (Rx+ 7/5 Muscle Ups)
50 Double Unders
10 Thrusters (75/55) (Rx+ 95/65)
Scores from Monday
