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MONDAY – 2.8.16


MONDAY – 2.8.16

5 Deadlift
5 Strict Press
10 Back Squat

“CrossFit Total”
22 Min
Back Squat

11 Min
Strict Press

22 Min

Rep Scheme to follow if you want: 5-5-3-2-2-1-1-1-1…….

*I know the times are odd, I want to give you the max amount that we can in a class time.

OKAY gang it’s total time again!!! We are going to do this a little different then in the past. I am going to give you the full 22/11/22 to find your total. You can have as many attempts as you want. BUT, you cannot go over the allotted time. If you are still lifting after the 22/11/22 time marks lift won’t make it on the whiteboard. This is a due to time, your lifting won’t take away from another classes opportunities. Share with someone and encourage them on, this is a great way to test your strength and benchmark yourself. If you look at this and think “thats not much of a WOD I’m going to pass.” You are missing out, this a great WOD and you should really know these numbers. Especially since ALL of our strength lifting is based off of percentages.

Have fun and happy lifting!



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