WOD: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm


CrossFit Total (w/ a twist) 

1RM Back Squat

1RM Shoulder Press (+ a 1RM Push Press) 

1RM Deadlift 

*3 attempts at each lift* 
The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach. Only one person can attempt a lift at a time. This will allow the coach to validate your lift, and let everyone else watch and cheer you on.

Extra Credit:

For time-

1 mile run