CrossFit Total

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

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An oldie but goodie!

The CrossFit Total.

Da, dadada, daada.  Da, dadada, daada.  Da, dadada, daada.

What the hell is that you ask?  That’s the intro to Back in Black by AC/DC.  You know why?  Because it’s the freakin’ CrossFit Total at CrossFit Roots.

Put your worries aside, pull up your knee socks, bang your head, find your lift heavy shit shirt, watch some Ronnie Coleman, check out the CrossFit Total article, dip your hands into the magic fairy dust of CrossFit chalk bucket and get ready to THROW DOWN.

Heats for the Cool Cruel Summer edition of the CrossFit Total start at 4:00PM.  You must be generally warmed up prior to your heat start time.  The time you sign-up for is the time you START your press.  What is generally warmed up?  A 1,000m row, 30 air squats, 10 push-ups and a bit o’ mobility.

Heat start times are: 

Come prepared with your worksheet!  Download here.

Post to comments ANY question about how today will run.