TEST 9 & 10 + FREAKY FRIDAY

CrossFit Central Downtown – CrossFit Downtown

MAX effort Burpees (AMRAP – Reps)

One unbroken set of burpees. Body must move continues for reps to count.

Max Effort Deadlift

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 (Time)

Team of 2

4 Rope Climbs

20 Box Jumps 24 | 20

4 Bar Muscle Ups

20 Box Jumps

4 Deadlift 315 | 225

20 Box jumps

4 Deadlift 315 | 225

20 Box Jumps

4 Bar Muscle Ups

20 Box Jumps

4 Rope Climbs

20 MIN. Time Cap

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