Warm up: Coach’s Choice
Strength/Skill: Review the movements and format for the CrossFit Total Benchmark
WOD: The CrossFit Total
Back Squat
Shoulder Press
Deadlift
Stimulus/Focus: You’ll have 15 minutes to find a 1 RM for each movement. The deadlift will be a lift and lower.
Cool Down: 400 Meter Run, 500 Meter Row, 1000 Meter Bike Erg, 25 Calorie Assault Bike