Call Us: (208) 863-4741

Monday 140106


Monday 140106


Photo from

Main – CrossFit

In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)

“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Leave a Reply