COMPETITORS 11.22.15

November 21, 2015

A. OLY
3×1 Jerks @ 97%

B. GYMNASTICS
3 Rounds
20 Hollow Rockers
10 Shoulder taps
5 Strict Muscle ups

C. METCON
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Note:
If you do not complete at least 7 minutes then rest equal time you worked and repeat once more OR scale the reps to 5 per round to get more rounds.

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

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