Benchmark week March 9 – 15 2015

It’s time for the Benchmark week again! The week of March 9th 2015 wil be your chance to test your 1-max-rep in the three exercises Deadlift, Push Press and Back Squat. Furthermore you will get the chance to improve your times in the workouts Baseline, Benchmark and Fran.

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CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Basel Benchmark:

Men:

Four rounds for time:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Women:

Three rounds for time:
10 Push Ups
20 Sit Ups
30 Squats
40 KB Swings @16kg

Fran:

21-15-9
Thrusters @95lbs
Pull Ups

All your previous results are listed here.

We are looking forward to support you on your way to glory! Give it your all!