Test 7 & 8 + AMRAP

CrossFit Central Downtown – CrossFit Downtown

Metcon (Time)

1 Mile Run

Over Head Squat Max

14 Minutes

1 Set of 5 50% of max

1 Set of 3 70% of max

3 Sets of 1 85% 95% 100%

2 Sets for 100%+

2 minutes per round

Metcon (AMRAP – Rounds)

8 Minutes AMRAP

5 Over Head Squat 50% of Max

7 Toe to Bar

10 Lunges R + L = 1

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