Reminder to SFXF Challenge 30 Teams.
Please report your team scores to the box by Wednesday evening.
Warm-up – Jog 3 Min., 3 rounds of 10 KB Swing, 10 Goblet Lunge, 10 Goblet Thruster. Dynamic Stretch
WOD: CrossFit TOTAL
During the time allowed determine your 1RM for Back Squat, Strict Press and Deadlift.
In that order. You should warm up and then make 3 attempts on each lift.
Total #’s lifted is your “CrossFit Total”.
Suggested Rep Scheme for warm up.
10×30%, 8×40%, 6×50%, 4×60%, 2×75%, Then heavy singles.
Icing – Foam roll your back side.