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

CrossFit Total

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

(Be careful here. Lift to lift another day)

*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. Warm up as need. You only get 3 attempt at each lifts. 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 or your workout partner. This will allow the coach to validate your lift.

Extra Credit:


For time-

150 wallballs 14/20 9/10