A1. Crossfit Total.

– 10 Min to establish a 1RM Back Squat.

– 10 Min to established a 1 RM Strict Press;

– 10 Min to establish a 1 RM Deadlift.

Scales and Modifications:

  • Function Athletes: Make 1 attempt every 2 minutes. Add load each round AS FORM PERMITS. Your coaches can provide guidelines RE: start points.

B1. “Quickie”

3 Rounds for Time:

  • 20 Box-jumps (24/20). Scale w/ step-ups
  • 25 Push-Ups. Scale by doing push-ups to a box.
  • 200m Sprint

Cookie: TABATA Hollow-Rock Hold.