Chic’s Beach CrossFit – FIT
Metcon (No Measure)
Fit Test:
Re-test max time in a squat hold
10 minute AMRAP
10 Box Jumps 24”/20”
15 Ball Slams 25/20
20 lunges with slam ball
3:00 rest
4 rounds for time
12 DB Step ups 2x 35/25
10 renegade rows (push up + row R + row L)
8 cal bike
6 burpee DB DL
Core if time allows: 4 rounds for quality
10 dragon tails
15 Superman’s
20 alt v ups