Friday 11-20-15 Testing Day 5

Ain't no party like a Starke CrossFit Party... These two animals getting ready to throw down at the SCF 3 year anniversary workout/party.  

Friday 11-20-15 Testing Day 5

CrossFit/ADP

A.
In 12 minutes build to your heaviest single strict BB Press

B.
In 12 minutes build to your heaviest single squat clean thruster.

C.
Open workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Fitness:

A.
In 12 minutes build to your heaviest single double bell strict Press & Push Press with Kettlebells.

B.
In 12 minutes build to your heaviest single squat clean thruster with Kettlebells.

C.
Following the same format as CrossFit Open workout 14.2 athletes will substitute Overhead squats with KB Squat Jumps 40/60# and C2B pull ups will be pull ups or ring rows.