Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. You will have 15 minutes per lift to find your 1 rep max.

Then Tabata Row for distance. For twenty seconds ROW as fast as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The event is scored on how far you rowed.

Post total to comments.