The 3 lifts in the CrossFit Total will  be tested on separate days this week so we can establish our 1 RMs to be used in the upcoming Wendler Cycle . This new strength program will involve the back squat, shoulder press,  deadlift and benchpress. Although very low on volume the intensity will be at its highest when we get after the AMRAP on the 3rd set (see the link).


Back Squat 3-2-1-1-1-1-1 reps


” Sweat Box ”

In 2 minutes (2:00 at each station)

30 KBS (24/16)

80 Double Under

30/25 Cal Row

3 Rounds

*complete the required reps at each station then transition to the next after 2 minutes.

Your rest is the remainder of the 2 minutes.

Scale reps if rest period exceeds :45 secs