Ready For A Pop Quiz???

This WOD is Luis approved!

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This Saturday CrossFit Rockland will be CLOSED as we will be hosting a Bronze Level Olympic Lifting Seminar from Strength Specific Seminars.

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WOD – 12/4/12

“CFR Fit Test 1”

Complete as many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

At the end of the 10 minutes, run 400m & then…

Complete as many reps as possible in 5 minutes of:
Ground-to-overhead (135#/95#)

At the end of the 5 minutes, run 400m & then…

Complete as many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Score is the number of total rounds of “Cindy” multiplied by the number of “Grace/Isabel” reps. Only completed rounds count towards score.

Time cap for this workout is 35 minutes.

Post score to comments.

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