Crossfit Total

Crossfit Total

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

2 rounds

10 dislocates

8 Goblet squats

12 double kb deadlifts

**You shall warmup each lift BEFORE you begin your Total. You MAY NOT warmup the lifts during your 9 attempts (3 per lift)

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon (No Measure)

ROMWOD any time remaining in class

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