WARMUP:
INSTRUCTOR LED
STRENGTH / WOD:
CLEAR THE BOARD FITNESS CHALLENGE
BASELINE / BENCHMARK
CROSSFIT TOTAL
(IN THIS ORDER, 45 MINUTE TIME CAP)
FIND 1RM BACK SQUAT
FIND 1RM PRESS
FIND 1RM DEADLIFT
TOTAL ALL THREE 1 REP MAXES
AFTERMATH:
(IF YOU COMPLETE THE CROSSFIT TOTAL WITHIN 40 MINS.)
400M ROW
20 BURPEES
COOL DOWN:
INSTRUCTOR LED