In W.O.D

Synergy CrossFit – CrossFit

The CrossFit Total (Total Weight)

50 minute time cap. This will be run as if it is a weightlifting meet. You may go through the warmup on the board, but the entirety of the class time will be for you to warm-up, and find your 1RM on these three lifts however you choose. You may not exceed 50 minutes. You can do them in any order, or even superset / combine efforts between lifts. Record total of all 3 for the “CF Total”, but also record each lift separately for data entry.

Back Squat (1RM)

Shoulder Press (1RM)

Deadlift (1RM)

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