Monday 8.13.18 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm

WARM UP
500m Row

MOBILITY
Squat Prep
Overhead
Posterior Chain

STRENGTH WOD:
CrossFit Total:
Sum of the Best of Each Lift-
1 Rep Back Squat  (0:00-18:00 min)
1 Rep Shoulder Press (18:00-26:00 min)
1 Rep Deadlift (26:00-40:00 min)
Athlete gets 3 attempts at each lift, you may take as many warm up sets as needed. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

CONDITIONING:
5 min-
Max Calorie Row

ACCESSORY
Mobilize & Foam Roll