CrossFit Total


Partner Row 1,200m (Switch every 200m)
Alternate with: 

Round One: 5 Push-ups + 10 Spider Push-ups
Round Two: 5 Air Squats + 10 Jumping Squats 
Round Three: 5 Shoulder Press + 5 Back Squat + 5 Deadlift w/bar


Wall Stretch 


Crossfit Open and Sibling Rivalry. Sign-up today! 
Get a PR, hit the Gong! 

Skills & Technique: (Click below for links to more info)


CrossFit Total

Back Squat 1RM (15 minutes)
Shoulder Press 1RM (10 Minutes) 
Deadlift 1RM (10 Minutes)

Record heaviest successful lift. 
Only 3 attempts per lift and no lowering weight.