Wednesday – 160713

The beep test is a test that is designed to estimate an athlete’s VO2 max. It is a fitness requirement for dozens of organizations, including the Royal Marines, Australian Special Forces, and The Blue Bulls Rugby Referee Association (you know those guys gotta be fast!). To be a British Army Officer, men have to score 10.2 and women have to score 8.1 out of a possible 21.16. A good goal for the speedy folks in our crowd would be 12 for men and 10 for women.

Don’t give up too early!! About 10 minutes after the test, most people say, “I probably could have gone a little longer.” Keep that in mind and give it everything you’ve got!

Warmup
Spealler Warmup
CrossFit Warmup

Endurance
Beep Test

WOD
4 Rounds
20 Situps
40 Air Squats
60 Double Unders

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