Crossfit Total
Press
Back Squat
Deadlift

You’ll have 15min per movement to find your 1 rep max 

45-Shoulder to Overhead 115/65
36-Pull Up
27-Front Squat 115/65
-400 Barbell run-
45-Shoulder to Overhead 115/65
36-Burpee
27-Thruster 115/65
-400 Barbell Run-
45-Shoulder to Overhead 115/65
36-Pull Up
27-Back Squat 115/65

-400m Barbell Run-

Once the bar is picked up it can not be set down until wod is completed a 10 burpee penalty will be assessed per drop. Complete for time as a 3 person team. Scaling will be made for 2 person teams or individuals

“The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Skill: Power Clean

Open Gym

Open Gym