324 DAY

WWW.CROSSFIT324.BLOGSPOT.COM

AM WORK OUT!!

SIDE SALAD

in 3 min. complete:   -2 min. rest-   in 4 min. complete:    -2 min. rest   in 5 min. complete:

95# thrusters x 20                          115# thrusters x 15                        135# thrusters x 15

burpees x 15                                   burpees x 15                                  burpees x 15

max double unders                         max double unders                        max double unders

Score is total double unders.

PM WORK OUT!!

PLACEMENT TEST

25 min. continuous running clock:

emom for minutes 1-5 perform:

hspu ascending reps 1-5

emom for minutes 6-10 perform:

20# weighted pull-ups ascending reps 6-10

emom for minutes 11-15 perform:

pull-ups ascending reps 11-15

emom for minutes 16-20 perform:

20# weighted push-ups ascending reps 16-20

emom for minutes 21-25 perform:

push-ups ascending reps 21-25

scoring:

1st min. of each emom = 1 pt.

2nd min. = 2 pts.

3rd min. = 3 pts.

4th min. = 4 pts.

5th min. = 5 pts.

each 5 min. emom completed is worth a total of 15 possible pts.

at failure within any 5 min. segment the highest min. completed and accumulated point value is the score; the athlete will rest the remainder of time in that segment and begin the next portion on the appropriate minute. example: failure to achieve 8 weighted pull-ups in the eighth min. correlates to 3 pts. (6 completed = 1 pt. + 7 completed = 2 pts) with the athlete starting pull-ups (unweighted) on the 11th min.

final score is cumulative points in 25 min.