Strength
CrossFit Total
3 Attempts at each lift for a Max 1 RM
Back Squat
Strict Press
Deadlift
Spend 10 minutes on each lift.
Score is the max weight completed for each lift combined.
WOD
For Time:
Row 1000m
50 KB Thrusters (16/12)
100 Sit Ups
Finisher (if there is time)
Choose ONE of the following;
- 500 Double Unders for time
- 100 KB Swings for time (32/24)
- 100 Toes to Bar for time
- 150 Pull Ups for time
- 100 Wallballs for time (if you’re mentally insane)
- Beach Run from Box to Longboards…3 times.
