• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
Previous : 2/16/18
Essentials:
YEARLY BENCHMARK
Crossfit Open 14.4 (scaled)
14 min AMRAP
Row x 60 cal
Hanging Knee Ups x 50 reps
Wall Balls x 40 reps 14-10/10-9
Power Clean x 30 reps 95/65
Burpee Jumping Pull Ups x 20 reps
Fitness:
YEARLY BENCHMARK
Crossfit Open 14.4
14 min AMRAP
Row x 60 cal
Toes to Bar x 50 reps
Wall Balls x 40 reps (20-10’/14-9’)
Power Clean x 30 reps 135/95
Muscle Up x 20 reps
Performance:
YEARLY BENCHMARK
Crossfit Open 14.4
14 min AMRAP
Row x 60 cal
Toes to Bar x 50 reps
Wall Balls x 40 reps (20-10’/14-9’)
Power Clean x 30 reps 135/95
Muscle Up x 20 reps
