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April 30th


April 30th

A.) CrossFit Total:

Sum of the Best of Each Lift

  • Back Squat
  • Shoulder Press
  • Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

B.) Optional Accessory

3 sets 

10 BB Winshield wipers

10 Single arm DB press each arm

10 Goblet squats

Barbell Club 

 Push Press 75%5×5
 RDL 65% (of Clean) x8x5
 GHD 5×10

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