Here it is the final list of CrossFit Defiance Benchmark Workouts for 2020.
Testing is the key to tracking and maintaining improvement.
Nicole:
20min Amrap:
Run 400m Max Pull ups
All The 2s
For Time (15min Window):
Row 2000m
2min handstand hold
Est 2rm squat snatch
Earn The Rest
Every 90sec for 9min:
4 bar Muscle ups
16 kB swing @24/16kg
36 Double Unders
A Lil Bit More
10rds For Time:
4 push jerks @62/43kg
16 wall balls @9/6kg,
10/9ft 4 Hang power clean @62/43kg
All the Benchmark WOD’S will be posted throughout the year and will have specific scaling options so that you can see your improvements not only with time or rounds etc but also in skill development.