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.
CROSSFIT TOTAL:
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
