Saturday 31/5/14 – Competition

“Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
Rest 60 seconds
1 Minute of 62/42.5kg. Shoulder to Overhead
(bar must start from the floor – no racks for this portion)

Rest and enjoy your weekend. Next week you will be testing your new 1-RM Back Squat and hitting some of the 2014 CrossFit Games Regionals Workouts. After that we will be on a Transition Week, and our new Off-Season Cycle will begin.

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