4 Rounds:
5 push jerks (185 / 125)
50 double unders
20 GHD sit-ups

The CrossFit Total Worksheet

The CrossFit Total is TOMORROW.  all. day. long.  PLEASE READ THROUGH this post to be in the know.

1. If you come to a regular group class you will do a 1 rep max press and then choose between either a 1 rep max backsquat or 1 rep max deadlift.
2. If you come to the Cool Cruel Summer Series between 4 and 7pm you will do all three lifts.
3. When you arrive to the Cool Cruel Summer Series you will put yourself in a start heat on the whiteboard.  You MUST be generally warmed up before your start heat.  In other words, do a 5 minute jog, row, stretch, etc.  The coaches will start with each heat and take all athletes through all of their lifts from workout-specific warm-up to attempts.
4. PLEASE NOTE!  The last heat of the Total will start at 6pm.  Please be there by 6pm ready to start.
5. KNOW THE CROSSFIT TOTAL RULES!  You get 3 attempts and 3 attempts only at each lift.  No exceptions.  So…plan your attempts with this handy worksheet.  Fill it out and bring it to class or the series.

Numbers Version

Excel Version

LASTLY – this is the LAST Cool Cruel Summer Series workout and happy hour.  Come lift heavy shit or cheer folks on while you sip on a summer beverage.  See you there!