"Crossfit Total"

1-1-1 BACK SQUAT

1-1-1 SHOULDER PRESS

1-1-1 DEADLIFT

SCORE = Sum of heaviest successful lift per movement.  3 attempts per.

STRENGTH : 10-MIN (E2MOM)

- 5x5 Bench Press (80%) 

WOD : 15-2-9-6-3 For Time! 

- Power Cleans (135/95) 

- Pull Ups

- Front Squats (135/95) 

STRENGTH : DEADLIFTS

- 2x4 MIN AMRAP (80%)

WOD : 3 Rounds FT!

- 10 Squat Cleans (115/75) +(135/95)

- 20 S2OH (115/75) +(135/95)

- 30 Air Squats

- 40 Double Unders

STRENGTH : 6 Rounds (Every 90 sec)

- 5 Front Squats (75%)

WOD : 30-20-10 For Time!

- Strict Presses (95/65) +(115/80)

- Toes 2 Bar

- Straight Legged Deadlifts (95/65) +(115/80)

STRENGTH : 12-MIN to Complete

- 6x3 Heavy Hang Clusters

(85% of Thruster or Push Press)

WOD : 10-MIN AMRAP

- 10 Lateral Burpees OTB

- 15 Snatches (75/55)

- 20 Bar Facing Jumping Squats