Back to Basics

2 min double unders = 93

WOD:

EMOM for 7 mins:

5 Power snatches @ 80% 5RM

50kg

Then did the CF baseline wod:

For TIME:

500m row  (1.35)

40 squats  

30 sit-ups

20 push-ups

10 push-ups

4.16

It's a good marker for conditioning but doesn't say a great deal about strength, arguably the most important of the physical competencies... Here’s how CrossFit interprets times (Male/Female):

3:45, 4:40 — Elite
4:30, 5:35 — Pro
5:15, 6:30 — Expert
6:15, 7:30 — Collegiate
7:15, 8:30 — Intermediate
8:15, 9:30 — Novice
9:15, 10:30 — Beginner
10:00, 11:00 — Cut-Off