workout of the day

Wednesday 180103


CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Scroll for scaling options.
Post total to comments.
Compare to 170104.

CrossFit WOD 180103 Tips With Rory McKernan
The Back Squat, The Shoulder Press, The Deadlift
The CrossFit Total
CrossFit Total With Cary Hair - WOD 120219

This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Kayla Spencer of Certus CrossFit