CrossFit Total
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
The “CrossFit Total” is a sum of your max 1 rep lift of the above three exercises.

DON’T CHEAT YOURSELF! Do your best to practice full range of motion with all the workouts. Remember as intensity increases you want to strive to keep your technique in the 80percent zone.

Results of 3/25/09 WOD
Paul- 8:29
Kyle- 28:46
Dave- 12:08
Ryan- 11:31
Lynn- 16:48
Ron R.- 22:15
Matt- 5:55
Deanne- 10:55
Tracy- 10:12
Lt.- 18:56
Pat M.- 18:36
Jim G.- 25:48
Andy F.- 11:42
AC- 12:38
Tom- 15:30
Tiv- 14:01
Dan S.- 16:14
Tony- 8:17
Steve O.- 10:29
Rich- 19:46
Amanda- 12:13
Gary D.- 18:05