WOD 12/31/12

6:00 am and 6:30 pm classes are cancelled.

WOD: Row 1000 m for time,


“CrossFit Total”- Total weight of a 1 Rep Max for all 3 lifts:

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

You will have three attempts at each lift.  The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Compare results to 9/4/12 and 5/31/12.

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