Boise CrossFit – CrossFit
Front Squat (7-5-3-7-5-3)
Add at least 10lbs on the second time through. Post all 6 loads to notes.
Test 3 (AMRAP – Reps)
Max reps of muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
If you like to see more on this test and others, check out http://journal.crossfit.com/2003/04/how-fit-are-you-by-greg-glassm.tpl