3-3-3-3-3 reps Front squat




21-15-9 reps of:

Deadlift 225/155 pound

Handstand push-ups



“CrossFit Total”

1 Back squat

1 Shoulder Press

1 Deadlift



30 Squat Clean and Jerk, 155/105 pound

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.



For time:

15 Squat clean, 155/105 pound

30 Toes to bar

30 Box jump, 24/20 inch box

15 Muscle-ups

30 Dumbbell Push press / push jerk, 40/30 pound

30 Double-unders

15 Thruster, 135/95 pound

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45/35lb plate held overhead