January 31, 2016



Monday (Heavy day)



"CrossFit Total"

Take no more than three attempts (after warmup sets) to find a One Rep Max for each. 

Back Squat 

Shoulder Press (strict)




Bonus Cardio:

5 Rounds

Row 30 seconds Hard/Fast

Row 30 seconds Slow/Easy

...straight into...

30 burpees as...

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