Sprint tests
Each WOD is done separately for time. Each WOD has a 3min time cap
Allow for 2mins of rest in between WODs.
WOD 1: 500m Row
WOD 2: 1/2 Mile Bike
WOD 3: 40 Wallballs 20/14
WOD 4: 30 Power Cleans 135/95
WOD 5: 160m Empty Sled Sprint High/Low Bar

Record your score as WOD1/WOD2/WOD3/WOD4/WOD5


3 Rounds NFT
10 Reverse Hyper
10(each leg) Single Leg Deadlift

For Time
10 Burpees
1K Row
10 Burpees


CrossFit Journal: The Performance-Based Lifestyle Resource