RCSC Fitness Test

0:00-10:00 – CrossFit Baseline

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

10:00-55:00 – CrossFit Total

1RM Strict Press 5-3-2-1-1-1

1RM Back Squat 5-3-2-1-1-1

1RM Deadlift 5-3-2-1-1-1

55:00-70:00 – RCSC Beep Test

“Death By…”

40′ Shuttle Sprints

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