WOD 2/25

**The CrossFit Total will take the entire hour – Please arrive 15 minutes early to warm yourself up as the lifts will begin right at the top of class

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 order.

Foundations – COA Testing or:
Skill: Jump Progressions

Strength
A1. Front Squats x5x4 (Work up in Weight) Rest :10
A2. Back Extensions x5x4 Rest 2:00

Workout :
6 Rounds of  1 min AMRAP
6 Step-up @ 20”,16”
6 Touch Jump Touch intervals
Rest 1:00
*Record Total Reps
*Jump Rope Practice (Singles) during rest time

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison