Warm Up: – AMRAC 8
20 squats
20 back extensions
20 OH plate lunges @ 45/25
Then; 10 min barbell WU for CFT Test
WOD: – CrossFit Total ! – Last completed 12/12/13
Best of 3 attempts at each lift. Each lift counts as one attempt. Coach must be
watching when rep is completed. CrossFit standards for depth and lockouts will be
used.
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift
