Strength
Back Squat – 4×6 @ 80% across
Conditioning
“Kutty’s Capacity Test” – Courtesy of South Mountain CrossFit
3…2..1…Rage. 5 thrusters 75/55lb
@ 1 minute mark – 45 seconds max burpees
@ 2 minute mark – 10 thrusters
@ 3 minute mark – 45 seconds max burpees
@ 4 minute mark – 15 thrusters
@ 5 minute mark – 45 seconds max burpees
@ 6 minute mark – 20 thrusters
@ 7 minute mark – 45 seconds max burpees
@ 8 minute mark – 25 thrusters
@ 9 minute mark – 45 sec max burpees
* Score = total burpees + total thrusters
WOD Notes: If you fail to complete thrusters in any given round, your test is over (still do the following round of burpees, but don’t count them towards score)
Welcome Andrea!