Monday 

A.  Back Squat 

Cycle 1 Week 2

3@70%

3@80%

3+@90%
B. WOD – “CrossFit Baseline WOD”
For Time:
500M Row.  Optional sub 400m Run

(Start in heats of 5)

40 Air Squats

30 Ab Mat Situps

20 Push Ups

10 Pullups
Fitness Levels Chart for 1 Round with Row

Men, Women

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
*To get a fair and accurate comparison between yourself and the fitness level chart above, you MUST commit to full range of motion standards on all movements. Otherwise, your time is not an accurate portrayal of where you’re at. This is a sprint.

* If you finish Round 1 before the 7 minute mark perform round 2

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