Old School Mainsite CrossFit Benchmark Test 3. 11.4.16

It’s going to be a November to Remember all month long, baby!!! Haven’t you heard???

MOB: Full body.
WU: Review movements. Do 5 reps of the movements you plan on doing to get situated.

WOD: Old School Mainsite CrossFit Benchmark Test 3.
Your choice. Pick one and rock out. “Cindy” or “Mary”.

“Cindy”- AMRAP in 20:00 of:
5 pullups + 10 pushups + 15 squats

Option 1: 1 pullup + 6 pushups + 15 squats
Option 2: 5 B/A pullups + 10 pushups (off of 1 abmat) + 15 squats
Option 3: 5 ring rows + 10 pushups (off of 1 or 2 abmats) + 15 squats.

“Mary”*- AMRAP in 20:00 of:
5 HSPU + 10 pistols (alternating legs) + 15 pullups.

Option 1: 1 HSPU + 6 pistols (alternating legs) + 10 pullups.

*(If you cannot do full ROM HSPU, pistols, and pull-ups, do “Cindy” so you can get stronger first. A CF Benchmark workout like “Mary” is not the day to learn these movements for the first time or scale so much where you would not get as awesome of a workout as you could just working the fundamentals in “Cindy”. I love you guys. Hugs.)

PWMOB: Full body rollout.

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