0600 & 1145 @ Pelican Point

Active Stretch

Warmup
4 Warmup sets of Back Squat
After squats, 4 warmups sets of Shoulder Press (SP)
After SP, 4 warmups sets of Deadlift

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

The CrossFit Total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Compare to 091027



"I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win." - Arnold Palmer