Strength WOD:
Crossfit Total Crossfit Journal: “Crossfit Total”
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Metcon:
“300″ – Inspired by the training “routine” that the cast of the movie 300 endured.
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 floor wipers @ 135 pounds
50 KB clean and press @ 36 pounds
25 more pull-ups — for a total of 300 reps
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