0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Thread the needle

Iron Crosses

WOD Prep

Barbell Complex

3 Rounds

7 RDLs

7 Bent Over Rows

7 Strict Press

7 Back Squats

*empty barbell or very light weight

WOD:

“CrossFit Total”

Sum of the best of 3 attempts at each lift:

Back Squat

Shoulder Press

Deadlift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session

*would recommend doing about 12 minutes for each lift, up to you if you want to stay strict to the 3 attempt rule…especially for beginners that can be tough

*Pace Goal: Lift Heavy Shit

Beginner:

Scaled: