Total prep (10 min-max): 
3 rounds: 
:20 all-out rows or assault bike 
5 seated box jumps
5 1.5 style wall balls with heavy ball (30/20) :30 plank

“CrossFit Total” 

The remainder of the class is made for warmups, warmup sets, and execution. Should take roughly 60 min. 

L3 and L2: 

-THREE tries to establish a 1RM back squat
-THREE tries to establish a 1RM press
-THREE tries to establish a 1RM deadlift

Three singles mean three singles. The exact same way we did the Olympic lifting meet. 

Once you get a number for each lift, add them together to get your “total”

Your first attempt should be something you would do for a heavy set of 3

The 2nd attempt is something you are pretty damn confident you could hit for a single based on how the first attempt felt  – 

Your last attempt is the weight you have your heart set on relatively BASED on the feel of your first 2 lifts. 

L1: Work up to a challenging triple on each lift (10 min or so for each lift)