Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(35)
The New CrossFit Total”
Find one rep max for each
Clean(power or squat)
Bench press
Overhead squat (Out of the rack)

3 attempts per lift. You must call your first lift. You cannot decrease the load after your first attempt. You must increase. Choose wisely.

Score equals sum of total lifts.

afterburner(4)
tabata row
Record cals

Finisher
2 hip opener
2 min samson
30 t raise
100 bicycles