Tuesday – 112712

Today’s WOD takes a bit of time so get to box earlier and mobilize. We will have a quick warm-up before getting right into the Total. Take a look at the Total rankings chart at the back of the box to see where you stand.

“Crossfit Total”
Find a 1 RM for the following in order:
Back Squat
Shoulder Press

*Rules : You get 3 attempts at your 1 RM for each movement
Movement Standards :
Back Squat – Must achieve below parallel(hip joint below knee joint)depth and full hip and knee ext at top
Shoulder Press – Must demonstrate full ext of elbows, knees, and hips at top of movement. No legs.
Deadlift – Must have full ext of knees and hips at top of movement, with shoulders behind the bar(Flat backs only!!)