WOD 1/21

Performance – COA Testing

CrossFit Total -Find a 1 rep max in:

1. Press 2. Back Squat 3. Deadlift

*max weights recorded **Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press.  The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in the following order

Foundations – COA Testing or:
Skill Row

Test

3 Round 500m Row@90% 25 Wall Ball Rest 4 mins (Jump Rope Skills for 1 min)

5/ea side  Turkish Get ups “The key is to keep company only with people who uplift you, whose presence calls forth your best.” –Epictetus