Skills Tests

SHC CrossFit Baseline

400M Run
10 burpees
20 pullups (kipping, strict or band assistance)
30 pushups (military or from knees is fine)
40 sit-ups (abmat)
50 air squats (can use a medicine ball)

Fit City CrossFit Essentials Test
“DT”
5 rounds
12 Deadlifts
9 Hang cleans
6 push jerks
(Men use 100-155lbs)
(Women use 55-100lbs)