Thursday

Pendlay Row: 5, 5, 5, 5, 5

       then...

Complete for TIME:

   500m Row

    40 Air Squats 

    30 Situps

    20 Push-Ups

    10 Pull-Ups

That’s a very reasonable standard. It tests strength, strength-endurance, and the ability to endure a demanding workout. Here’s how CrossFit interprets times (Male/Female):

3:45, 4:40 — Elite
4:30, 5:35 — Pro
5:15, 6:30 — Expert
6:15, 7:30 — Collegiate
7:15, 8:30 — Intermediate
8:15, 9:30 — Novice
9:15, 10:30 — Beginner

11 Ways to Assess Your True Fitness Level