Warm-up
• 400 m Run
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
“CrossFit Total”
• 1 Back Squat
• 1 Shoulder Press
• 1 Deadlift
3 attempts at each lift, performed in listed order. Weight must increase after each successful attempt. Weight may not be decreased. A failed rep counts as an attempt. Score is the sum of the highest weight successfully lifted of each.
Conditioning
10 rounds for time:
• 10 cal Air Bike
• 8 Kettlebell Swings 70/53#
• 6 Burpee Pull-ups