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CrossFit Total

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep

We are going to test this in the true manner the total was meant to be performed: 3 attempts at each lift (not including warm-ups).

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Chipper: 400 m, Dumbbell Burpee Box Step Ups, Push Press, 19 and more

For time: Run, 400 m 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs Run, 400 m 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs Run, 400 m 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 10 Dumbbell Burpee Box Step Ups 10 Push Press, 155/103 lbs 20 Bar Muscle-ups

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Weighted Strict Ring Dip 3-3-3-3-3

Weighted Strict Ring Dip 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Ring Dip (Strict)s : 5x8

Ring Dip (Strict)s 5x8 Rest as needed between efforts.

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Nothing assigned for February 21, 2017

Nothing assigned for February 21, 2017


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