Warm Up
Heavy day Warm up

Total Skills

CrossFit Total
The order for performing the three lifts will be Back Squat, Press, and then Dead-lift. The best single attempt for each of the three lifts are added together for the CrossFit Total. 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.

After Bash
Ring that PR bell!!!!

(Scaling options will be available from your coach in class)



Warm Up

Dynamic Warm Up hip and hamstring mobility


30 Front Squats at 75% of body weight.

1 Mile Run

After Bash


Travel WOD

Run or Row a 5K