MAGIC
WARM-UP:
Jog the Box 4 min. with footwork.
3 rounds of 7 Reps Each
Deadlift, Front Squat, Push Press, Good Morning
Right into the workout.
WOD: CrossFit TOTAL
For Total Load:
In this order
15 min. to Complete 1RM Back Squat
15 min. to Complete 1RM Strict Shoulder Press
15 min. to Complete 1RM Deadlift
Warm-up each lift and make 3 attempts at a MAX Effort.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang 90 for seconds.