Back to All Events

Monday 01/08/2018

Nick and Nick


500 m row


CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 v-ups

Workout warmup:

1500 m partner row


Crossfit Total

Crossfit Total is the 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.


5x5 Barbell Over head lunges, get as heavy as you can.


4 rounds of:

15 GHD sit ups

15 GHD back extensions

Earlier Event: January 7
Sunday 1/7/2018
Later Event: January 9
Tuesday 1/9/2017