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

15:00-20:00 Transition to Strength

20:00-56:00 Strength

56:00-60:00 Cool-down

General Warm-up

3 rounds

Glute Bridges

Banded Pass Throughs

Banded Around the Worlds

Banded Good Mornings

Banded Overhead Squats

Strength

The CrossFit Total

Work to a 1-rep max on

Back Squat

Strict Press

Deadlift

OPEN TIME OPTION:

• 36 minutes

CONTROLLED TIME OPTION:

• 12 minutes for each lift