wednesday

Warm-up

​AMRAP x 3 MINUTES
10 Alt. Lunges
10 Push-Up to Pike
20 Jumping Jacks

Into… 

AMRAP x 5 MINUTES
10 Tempo Back Squat (empty BB)
10 Tempo Strict Press (empty BB)
10 Tempo Deadlift (empty BB)

Metcon

CrossFit Total
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Score is total weight lifted
*45 min strict time cap*