Wednesday 7/11
CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row Quickfit: AMRAP 15 min: 5 cal assault bike 10 wallball 15 ring rows
CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row Quickfit: AMRAP 15 min: 5 cal assault bike 10 wallball 15 ring rows
CrossFit: strength Treat this as an E2min x 14min. Push Press 3-3-3-3-3-3-3 reps Longevity: 1/3 CF total: 3. Deadlift Quickfit: 21-15-9 cals: rower assault bike