We're going to do CrossFit Total now and then retest the first week of 2019. There will be a two day window this week and the week we retest.
Today and tomorrow, your choice, either complete the CrossFit Total or complete the programmed METCON.
Both will have 40 minute CAPS.
Do one Monday, the other Tuesday.
CROSSFIT TOTAL
1 rep max Deadlift
1 rep max Back-squat
1 rep max Strict shoulder press
(record total pounds lifted)
OR
METCON (for time)
200m run + 2 rope climbs
25 push-ups
400m run
30 box step overs holding 2 DBs (50/35 DB - 24/20 Box)
800m run
30 box step overs holding 2 DBs (50/35 DB - 24/20 Box)
400m run
25 push ups
200m run + 2 rope climbs