25/10 FRIDAY
You said Total and What???
Warm-up
Warm-up
1 Round: (10min Cap)
5 Back Squats (20/15)
10 Shoulder Press
15 Deadlift
20 Wall Balls (10/7.5)
15x3 Skips (So 45 in total)
10 Pulls Ups
5 Back Squats (20/15)
10 Shoulder Press
15 Deadlift
20 Wall Balls (10/7.5)
15x3 Skips (So 45 in total)
10 Pulls Ups
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You will be placed in pairs and will have 8 minutes to determine each lifts 1 rep max. Total time is 24 minutes.
Your scores are individually taken and the final score will be the total weight for all 3 lifts combined.
Your scores are individually taken and the final score will be the total weight for all 3 lifts combined.
Back Squat
Shoulder Press
Deadlift
Metcon
Metcon (Time)
Team of 2 15min AMRAP of:
150 Wall Ball (7.5/5.0)
270 Singles
30 Jumping Pull Ups
Resting Team Mate Must Hold a
20/15kg Bar Overhead for A to be able to perform hes/her reps
150 Wall Ball (7.5/5.0)
270 Singles
30 Jumping Pull Ups
Resting Team Mate Must Hold a
20/15kg Bar Overhead for A to be able to perform hes/her reps
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