“CrossFit Total“
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/22/22

Post-Class Cooldown
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
10 Downdog to Seal Pose

Strength
Every 2:00, 5 Sets
RX+: 30 Ring Muscle-Ups for Time

RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups

FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top

Conditioning
3 Rounds for Time:
500/400m Row (FX: 450/350m) (RX+: 600/500m)
200m Run (RX+: 300m)
15 Burpees to 3″ Plate (FX: 10)
*18:00 Cap

Strength
Every 1:30, 3 Rounds
1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)
2) 15 Banded Face Pulls + 15 Underhand Banded Pullaparts

Conditioning
Every 1:30, 3 Rounds
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 21/16) + AMRAP Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
2) Rest
3) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16) + AMRAP Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)
4) Rest

AMRAP 25 w/ Partner
Max Calorie Row
*Every 5:00 starting at 0:00, each partner will complete the following, waterfall style (I do PU, you do PU, etc.)
-10 Hand Release Push-Ups (FX: Push-Ups)
-15 Box Jumps (24/20)
-20 Sit-Ups

Strength
Every 2:00, 8 Sets
1-3) 1 Split Jerk + 4 Push Jerk in Split (↑, start at 30-35% of 1RM CJ)
4-8) 2 Split Jerk (70-80%)

Conditioning
AMRAP 10
10 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
10 Burpees Over Bar
2 Rope Climbs after each round (FX: 1) (RX+: 1 Legless)