Benchmarks are important to us as we need them to have a way to measure if what we are doing on a daily basis is actually producing results. It allows us to adjust out programming and focus in on our weaknesses. We have done a few Crossfit Benchmarks and a few fitness Benchmarks over the past few months. next month we will begin to repeat some to see how our programming is coming and where we need to adjust.
1 mile wheel
Strict Press (Push Press if able) 3RM
2xAMAP @ 80% Pullups
3xME Bandy Tricep push downs 100 reps AFSAP
20 min AMRAP
Max effort pull ups (pull ups are done once off the bar or motion has stopped longer than 15secs)
This is a great benchmark! post your results to insta-gram or here in comments