“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. 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. 3-4 warm-up sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat 10 mins for Press and 15 minutes for Deadlift.

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