I. Run 400m or Row 500
II. Coach’s Choice
Complete three heavy attempts at a single rep maximum for the following lifts. Warm-up prior to each lift for that lift alone, declare attempts and proceed to the next lift to navigate in said fashion. After establishing the best one rep max for each lift combine the numbers for a CrossFit Total benchmark score.
12-15:00 per movement for warm-up and max out efforts:
Back Squat x (5-3-3…etc.) 1-1-1RM
Press x (5-3-3…etc.) 1-1-1RM
Deadlift x (5-3-3…etc.) 1-1-1
Post sum of the weight for the best three lifts to comments.
Extra Credit/Cooldown: Coach’s Choice