Hey gang, this week prepare to go ham as we will be completing the CF Total, and also knocking out a few of the benchmark wods so we can get a good reference and baseline of your current athleticism.

With that said...
Crossfit Total:
Spend 15 -20 minutes finding your 1RM
-Back Squat
-Strict Shoulder Press
-Dead lift

They must be performed in that order. If you would like to take longer than the 1 hour, it will be up to the class size to determine that but they must be completed in one single session.

~Coach James

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