WOD:

#bergeron beep test (20 min Cap)

With a running clock:

EMOM (Every Minute on the Minute) for as long as possible

7 Thrusters, 75/55  *UnLoaded will do Wall Balls

7 Pull ups

7 Burpees

Minimum Work requirement is 10 rounds.  If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

This WOD has been done by Crossfitters across the country and many of the top CrossFit Games Athletes …check out the top times…

(M) Paul Tremblay: 27 rounds + 15 reps
(F) Cheryl Nasso: 24 rounds + 19 reps

CASHOUT:

3 Giant Sets of:

20 weighted abmat Sit ups *Athlete chooses weight
20 Banded/Barbell good mornings