Warm Up: – Athletes choice: 10-15 min

WOD: – “CrossFit Total”

This is a test of current strength.

Each athlete gets 3 attempts at each lift.

Athlete should attempt 1RM on each lift. 

Each rep must be witnessed by a coach to count.

Movements must be complete or will be given

a no rep and will count as one attempt. 

Lifts must be completed in specified order.  


1RM Back Squat

1RM Deadlift

1RM Shoulder Press


Skills: – 3 rounds NFT

Run 200m

50ft burpee broad jump

5 strict HSPU

Rest as needed between rounds