“CrossFit Total with a Twist”
15min to Achieve a Max Back Squat
15min to Achieve a Max Bench Press
15min to Achieve a Max Deadlift
*Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with a Twist.
*Squat, the bar is taken from the rack and has to be placed back in the rack for a success.
*Bench Press, the bar can have help on lift off from rack,a controlled rep touches chest to full lock out, bar can be assisted back in rack. The Butt/Glutes have to maintain contact with bench.
*Deadlift the bar is pulled up until the lifter is standing erect with knees & hips fully extended and shoulders behind bar. The bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Grip & Guns Development
100m KB/DB Farmers Carry
25 Barbell Curls
20 DB Hammer Curls
15 Barbell Rows
10 KB Curls each arm alternating
