1. Deadlift: work up to a heavy single/ RM

 

2. 3 Rounds for quality:

  • RDL x 10 @ 50% of max DL
  • Band Side Step x 10 + 10
  • SL Bench Squat x 5 + 5

 

3. “BASELINE”

For time:

500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.

aka: “CrossFit Baseline.” CrossFit recommends you re-test this every 3 months.

Compare to June 12, 2017