FRI 05.03.13 CrossFit Total!

Quarterly Progress Checks wrap up…

Be sure to retest your Baseline by Sunday. We’re also starting a new strength cycle next week, so it’s important to learn your maxes so you’ll have numbers to work from beginning next week. We’ll be lifting based on a percentage of your max, so get those maxes done this week!
Tomorrow is a make-up day and Sunday is Open Gym 12n-2p so use these chances to get in and make up a benchmark you missed this week.

Retest your Baseline (if you haven’t already)!

For time:
500m row
40 squats
30 abmat situps
20 hand-release push ups
10 pull ups

Workout of the Day

CrossFit Total:
Find your 1 rep max (in order) of:
Back squat
Strict press

Add the three numbers together for your CrossFit Total score!

And coming tomorrow…

Make-up Day

Choose a benchmark you missed earlier this week to make it up. Top priorities to retest are Baseline, CrossFit Total & Olympic Total. Good luck!

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