Re-test from 30th September.
Please arrive early and hit the warm-up on the whiteboard. You should be suitably warmed-up and mobilised and ready to rock at the start of the session.

“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift. First
attempt should be a guaranteed lift to get on the board.
Second lift should be challenging lift but with high
percentage chance of making it. Third attempt is go for gold.
Think about your opening attempt for each of the three lifts,
and turn up to the gym with a warmup plan to hit those
numbers. You will have about 5-6 warmup sets before first
attempt at Back Squat, 2-3 warmup sets for Press, and 3-4
warmup sets for Deadlift. Managing your time is very
important in this workout. You have 15 mins for Back Squat,
10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule before you
hit the session.
Post loads for each exercise and total to comments.
Compare to last time here.

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