Fat Free Final Standards

Standards to be met by September 19, 2012:

Physical Stats
Weight: 150
Body Fat Percentage Range: 20-25%
BMI: 25 or less

Physical Fitness Abilities
Flexed Arm Hang: 20 seconds
Crunches (2 minutes): 45
3-Mile Run: 32:00

CrossFit Workouts to be Completed

Angie
Complete in order:
100 pullups
100 pushups
100 situps
100 squats

Annie
50-40-30-20-10 reps of:
double unders
situps

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max reps of pullups

Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats as needed.