WORKOUT

Performance
20 Minute AMRAP
2 Rope Climbs
10 Ring Dips
20 No Arm Sit Ups

Fitness
4 Rope Lowers
10 Push Ups/5 Negatives
20 Sit Ups

CROSSFIT TOTAL ON SATURDAY 9AM TO 11AM.

A chance to test your max Back Squat, Press and Deadlift. Plenty of time to warm up and rest between lifts as we spread them out over 2 hours.

BASICS