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Capacity Test

17
Sep

Capacity Test

Main – CrossFit

Shoulder Mobility Drills (No Measure)

PVC pipe, Bands, Smashing, Stretching

Bench Press (12-10-10-8-8)

Triple Tester (AMRAP – Reps)

11min AMRAP
Ascending rep scheme by 3’s ex. 3,6,9…
(step ups allowed all levels)
Level 1:
Med Ball Cleans 14/10
Box Jumps 16″/12″
Deadlift 95/55

Level 2:
Wall Ball 14/10
Box Jump 20″/16″
Deadlift 105/65

Level 3: RX+
Wall Ball 20/14
Box Jump 24/20
Deadlift 115/75

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